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Bikini building 9/23-11/10/24

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Program Description

Bikini body building program for a growth season.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 22, 2024 04:38
  • Last Edited
    Sep 23, 2024 02:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lying Rear Lateral Raise
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Y Raise
3
10 reps
RPE 9
5
Machine Reverse Fly
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Hip Thrust (Barbell)
4
10 reps
RPE 9
3
Step Back Lunge
3
10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
8 reps
6 reps
RPE 9
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Reverse Fly
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Core: Plank, Deadbug, Leg Raises
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Curl
3
12 reps
RPE 9
3
Plie Squat
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5
Hip Adductor (Machine)
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
2
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Y Raise
3 Sets
10 Reps
@9
5
Machine Reverse Fly
3 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
10 Reps
@9
3
Step Back Lunge
3 Sets
10 Reps
@9
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
Day 3
1
Pull-Up (Assisted)
2 Sets
1 Set
8 Reps
6 Reps
@9
@9
2
Seated Row (Cable)
4 Sets
10 Reps
@9
3
Reverse Fly
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Core: Plank, Deadbug, Leg Raises
3 Sets
25 Reps
@9
Day 4
1
Leg Press
3 Sets
12 Reps
@9
2
Leg Curl
3 Sets
12 Reps
@9
3
Plie Squat
3 Sets
10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
5
Hip Adductor (Machine)
3 Sets
15 Reps
@9