BIKINI BODY Muscle Growth Training Plan (1)
Strength training and muscle development overall
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 8 reps | @8 |
| 2 | Bent Over Row (Barbell, Paused) | 4 | 10 reps | @8 |
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Lat Pulldown | 4 | 10 reps | @8 |
| 5 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 12 reps | @8 |
| 7 | Face Pull | 3 | 15 reps | @8 |
| 8 | Bicep Curl (Barbell) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 3 | Incline Bench Press (Barbell) | 3 | 10 reps | @8 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 10 reps | @8 |
| 5 | Front Raise | 3 | 12 reps | @8 |
| 6 | Face Pull | 3 | 12 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps | @8 |
| 2 | Sumo Deadlift (Paused) | 4 | 8 reps | @8 |
| 3 | Glute Kickback (Cable) | 3 | 12 reps | @8 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Seated Hamstring Curl | 4 | 12 reps | @8 |
| 6 | Hyperextension | 3 | 15 reps | @8 |
| 7 | Hip Abductor (Machine) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Arnold Press | 3 | 12 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 4 | 15 reps | @8 |
| 4 | Y Raise | 3 | 15 reps | @8 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Face Pull | 3 | 20 reps | @8 |
| 7 | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Concentration Curl | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 10 reps | @8 |
| 2 | Step-Up (Weighted) | 3 | 12 reps | @8 |
| 3 | Goblet Squat | 3 | 15 reps | @8 |
| 4 | Pull Through (Cable) | 3 | 15 reps | @8 |
| 5 | Hip Abductor (Machine) | 3 | 15 reps | @8 |
| 6 | Hip Adductor (Machine) | 3 | 15 reps | @8 |
| 7 | Hammer Curl | 3 | 12 reps | @8 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @8 |
| 2 | Leg Press (45 Degrees) | 4 | 12 reps | @8 |
| 3 | Calf Raise (Leg Press) | 3 | 12 reps | @8 |
| 4 | Leg Extension | 3 | 12 reps | @8 |
| 5 | Walking Lunge (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Hack Squat | 3 | 8 reps | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BIKINI BODY Muscle Growth Training Plan (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BIKINI BODY Muscle Growth Training Plan (1) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BIKINI BODY Muscle Growth Training Plan (1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
