12 Weeks Bikini Comp Ready
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | T-Bar Row | 3 | 10 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10 reps |
| 4 | Straight Bar Lat Extension | 3 | 12 reps |
| 5 | Hyperextension | 3 | 10 reps |
| 6 | Broomstick Twist | 2 | 100 reps |
| 7 | Lying Knee Raise | 3 | 20 reps |
| 8 | Abs Crunch (Bodyweight) | 3 | 20 reps |
| 9 | Cardio 30-45min | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio 30-45min | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 30 reps |
| 2 | Lunge (Barbell) | 3 | 20 reps |
| 3 | Leg Press | 3 | 30 reps |
| 4 | Stiff Leg Deadlift | 3 | 20 reps |
| 5 | Standing Calf Raise | 4 | 10 reps |
| 6 | Seated Calf Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| 3 | Pec Deck (Machine) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 5 | Reverse Pec Deck | 2 | 15 reps |
| 6 | Lateral Raise (Cable) | 2 | 15 reps |
| 7 | Front Raise | 2 | 15 reps |
| 8 | Behind-The-Neck Press (Smith Machine) | 2 | 15 reps |
| 9 | Cardio 30-45min | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio 30-45min | 1 | 30 min |
| 2 | Yoga | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 2 | 20 reps |
| 2 | Stiff Leg Deadlift | 3 | 12 reps |
| 3 | Pullover (Dumbbell) | 3 | 12 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5 | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| Superset | |||
| 7 | Preacher Curl (EZ Bar) | 3 | 10 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 9 | Broomstick Twist | 2 | 100 reps |
| 10 | Hanging Leg Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio 30-45min | 1 | 45 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12 Weeks Bikini Comp Ready is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
12 Weeks Bikini Comp Ready is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12 Weeks Bikini Comp Ready 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
