Program Description
Grow/maintain muscle mass while burning fat. Create the hourglass figure through proportions while staying strong!
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2025 02:57
- Last EditedSep 22, 2025 12:51
Summary
Transform your physique with the Bikini Body Recomp program, an intensive 8-week journey designed for those ready to sculpt and redefine their bodies. Training 7 days a week, this program combines targeted strength workouts with effective cardio sessions to maximize fat loss and muscle gain. Each workout is crafted to challenge you, featuring a mix of machine and free weight exercises that focus on all major muscle groups. Whether you're looking to tone up for summer or build a strong foundation, this program will keep you motivated and on track to achieving your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.5%
Biceps
10.2%
Hamstrings
8.7%
Upper Back
8%
Chest
7.3%
Triceps
7.3%
Lats
6.5%
Quadriceps
6.5%
Front Delts
5.8%
Lower Back
5.8%
Rear Delts
3.6%
Middle Delts
3.6%
Abductors
3.6%
Abs
2.2%
Forearms
1.5%
Cardio
1.2%
Other
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)3 Sets
12 Reps
@9
2
Chest Press (Machine)3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)3 Sets
12 Reps
@8
4
Shoulder Press (Machine)3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)3 Sets
15 Reps
@8
6
Seated Row (Machine)3 Sets
12 Reps
@9
7
Lat Pulldown3 Sets
12 Reps
@9
8
Bicep Curl (Cable)3 Sets
12 Reps
@8
9
Hammer Curl (Cable)3 Sets
12 Reps
@8
Day 3
1
Cardio (Zone 2)1 Set
30 Reps
@7
Day 2
1
Hip Thrust (Barbell)3 Sets
8 Reps
@10
2
Good Morning3 Sets
8 Reps
@10
3
Step-Up (Weighted)3 Sets
8 Reps
@10
4
Hack Squat3 Sets
8 Reps
@10
5A
Glute Kickback (Cable)3 Sets
8 Reps
@9
5B
Hip Abductor (Machine)3 Sets
10 Reps
@10
Day 4
1
Chest Fly (Machine)3 Sets
12 Reps
@9
2
Chest Press (Machine)3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)3 Sets
12 Reps
@8
4
Shoulder Press (Machine)3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)3 Sets
15 Reps
@8
6
Seated Row (Machine)3 Sets
12 Reps
@9
7
Lat Pulldown3 Sets
12 Reps
@9
8
Bicep Curl (Cable)3 Sets
12 Reps
@8
9
Hammer Curl (Cable)3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)3 Sets
8 Reps
@10
2
Good Morning3 Sets
8 Reps
@10
3
Step-Up (Weighted)3 Sets
8 Reps
@10
4
Hack Squat3 Sets
8 Reps
@10
5A
Glute Kickback (Cable)3 Sets
8 Reps
@9
5B
Hip Abductor (Machine)3 Sets
10 Reps
@10
Day 6
1
Cardio (Zone 2)1 Set
30 Reps
@7
Day 7
1
Stretching1 Set
30 mins
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