Dave’s Bikini Build

A bikini bodybuilding workout is a targeted fitness program designed to sculpt a lean, symmetrical, and aesthetically pleasing physique with an emphasis on glutes, shoulders, and core. Unlike traditional bodybuilding, the bikini division does not focus on extreme muscularity, but rather on balance, poise, and feminine muscle tone.

Training Focus
	•	Glutes & Hamstrings: Key areas for bikini athletes. Workouts emphasize shaping and lifting the glutes without overdeveloping the quads.
	•	Shoulders: Round, capped deltoids create the illusion of a smaller waist and balanced upper body.
	•	Core: A flat, tight midsection with visible muscle tone, but not overdeveloped or blocky.
	•	Back & Lats: Mild development to add V-taper and improve symmetry.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Reverse Fly (dumbbells)

Hammer Strength Shoulder Press

Upright Row (Barbell)

Front Raise

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Lying Leg Curl

Stiff Leg Deadlift

Hip Abductor (Machine)

Glute Bridge (Barbell)

Glute Kickback (Cable)

Reverse Hyperextension

Lateral Banded Walk

Hip Abduction (Band)

Lat Pulldown

High Row

Single Arm High Row (Cable)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Hammer Curl (Cable)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Leg Press

Hack Squat

Walking Lunge

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