Bikini Body Workout
Sculpt your dream physique in 11 weeks with this advanced bodybuilding program—transform your body and confidence, one rep at a time.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30 min | — |
| 2 | World's Greatest Stretch | 3 | 1 rep | — |
| 3 | Couch Stretch | 3 | 0 min | — |
| 4 | Cat Cow and T-Spine Rotation | 3 | 8 reps | — |
| 5 | Ankle Dorsiflexion | 3 | 8 reps | — |
| 6 | Shoulder Dislocates | 3 | 8 reps | — |
| 7 | Posing Practice | 1 | 15 min | @8 |
| 8 | Sauna | 1 | 15 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 10 reps | @8 |
| 2 | Lateral Raise (Dumbbell) | 4 | 15 reps | @9 |
| 3 | Barbell Row | 4 | 10 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 4 | 15 reps | @9 |
| 5 | Wide Grip Lat Pulldown | 4 | 10 reps | @8 |
| 6 | Face Pull | 3 | 15 reps | @9 |
| Superset | ||||
| 7A | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 7B | Standing Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Stair Climber | 1 | 25 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 5 | 10 reps | @8 |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 8 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 4 | 20 reps | @8 |
| 4 | Seated Hamstring Curl | 4 | 12 reps | @8 |
| 5 | Glute Kickback (Cable) | 4 | 15 reps | @8 |
| 6 | Hip Abductor (Machine) | 3 | 20 reps | @9 |
| 7 | Step-Up (Weighted) | 3 | 12 reps | @8 |
| 8 | Treadmill | 1 | 25 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 10 reps | @8 |
| 2 | TRX Atomic Pushups | 4 | 10 reps | @8 |
| 3 | Pistol Squat | 3 | 10 reps | @8 |
| 4 | Ring Row | 3 | 10 reps | @8 |
| 5 | Hanging Leg Raise | 4 | 15 reps | @9 |
| 6 | Ab Wheel | 4 | 12 reps | @8 |
| 7 | Plank with Shoulder Taps | 3 | 1 rep | @10 |
| 8 | Jump Rope | 1 | 5 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 4 | 10 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @8 |
| 3 | Hip Thrust (Machine) | 4 | 10 reps | @9 |
| 4 | Leg Extension | 4 | 15 reps | @9 |
| 5 | Glute Kickback (Cable) | 4 | 15 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 20 reps | @9 |
| 7 | Sissy Squat | 3 | 10 reps | @9 |
| 8 | Stair Climber | 1 | 25 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 4 | 10 reps | @8 |
| 2 | Arnold Press | 4 | 12 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 5 | Single Arm Row (Dumbbell) | 4 | 10 reps | @8 |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 15 reps | @9 |
| Superset | ||||
| 7A | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 7B | Overhead Press (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Treadmill | 1 | 25 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 5 | 10 reps | @9 |
| 2 | Sumo Deadlift (Barbell) | 4 | 8 reps | @9 |
| 3 | Squat (Barbell) | 4 | 10 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 20 reps | @8 |
| 5 | Hip Abductor (Machine) | 4 | 20 reps | @9 |
| 6 | Nordic Curl | 3 | 10 reps | @8 |
| 7 | Sled Push | 6 | 1 rep | @9 |
| 8 | Stair Climber | 1 | 10 min | @9 |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Bikini Body Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 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 120 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 Workout 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 11 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 Workout 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
