Transform your physique with the Bikini Body Workout, an intense 11-week program designed to sculpt and tone your entire body. With daily sessions, you'll engage in a variety of exercises focusing on upper body strength, core stability, and cardio conditioning, all tailored to enhance your bikini-ready silhouette. This program requires a full gym setup, ensuring you have access to all the equipment needed for a comprehensive workout experience. Get ready to push your limits and achieve the results you’ve always wanted!

Bikini Body Workout

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Barbell Row

Rear Delt Fly (Machine)

Wide Grip Lat Pulldown

Face Pull

Stair Climber

Upper Body (Delts + Pull Focus

Treadmill

World's Greatest Stretch

Couch Stretch

Cat Cow and T-Spine Rotation

Ankle Dorsiflexion

Shoulder Dislocates

Posing Practice

Sauna

Rest and Mobility 

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Glute Kickback (Cable)

Hip Abductor (Machine)

Step-Up (Weighted)

Pull-Up (Bodyweight)

TRX Atomic Pushups

Pistol Squat

Ring Row

Hanging Leg Raise

Ab Wheel

Plank with Shoulder Taps

Jump Rope

Calisthenics + Core

Hack Squat

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Leg Extension

Sissy Squat

Legs (Quads + Glutes)

Overhead Press (Dumbbell)

Arnold Press

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper Body Push + Pull Balance

Sumo Deadlift (Barbell)

Squat (Barbell)

Nordic Curl

Sled Push

Legs (Glutes + Conditioning)

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