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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
    Jun 18, 2025 08:54

Summary

Transform your physique with the Bikini Building program, designed to sculpt and tone your body over 8 weeks. Commit to four days a week of targeted workouts that focus on shoulders, triceps, lower body, and back/biceps, utilizing a variety of equipment in a full gym setting. Each session is packed with high-intensity exercises that challenge your strength and endurance, ensuring you build lean muscle while burning fat. Get ready to embrace your best self and feel confident in your skin!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
13.1%
Glutes
12.9%
Upper Back
11.4%
Lats
8.9%
Biceps
6.8%
Rear Delts
6.4%
Middle Delts
5.8%
Adductors
4.8%
Triceps
4.6%
Front Delts
4.1%
Lower Back
3.1%
Abs
2.9%
Forearms
0.6%
Abductors
0.6%
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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