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 EditedJun 18, 2025 10:30
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.
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
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
-