Bikini Body

by Menno Henselmans

1,675 athletes joined

Beginner program for female trainees that want a Bikini Fitness type body.

3.90

(13 ratings)

PROGRAM DESCRIPTION

This program is tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure.

We strongly recommend that you read Menno's free article The Ultimate Beginner’s Workout for a Bikini Body before starting to program.

PROGRAM OVERVIEW

Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
2 days
Recommended Days
Mon, Thu
Time Per Workout
60 minutes

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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

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 1

Unilateral Lying Leg Curls

15 reps

Squat (Barbell)

8 reps

Standing Shoulder Press (Dumbbell)

12 reps

Wide Grip Lat Pulldown

15 reps

Hip Thrust (Barbell)

15 reps

Face Pull

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

Day 2

Pull Through (Cable)

15 reps

Unilateral Leg Extension

15 reps

Calf Jump

12 reps

Push Up

12 reps

Hip Abductor (Machine)

15 reps

Butterfly Lateral Raise

15 reps

WHAT PEOPLE ARE SAYING(13 ratings)

Only ratings with written feedback are displayed here.

3.90 / 5

Allie S.Age 36, Woman

a month ago

8 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I finished the 8 week program and am very happy with my results. It fit very well with my PT schedule, so I ended up doing some kind of strength training 5 days per week. I’m happy with how my arms look, more defined and slimmer. I’m seeing definition in my legs I haven’t seen in a while. Good program to get back in the swing of things.

Mallory A.Age 38, Woman

5 months ago

5 weeks complete

4 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

Lacks variety. Two different days with the same exercise, only increases in reps.

Show All Reviews

Breaking Down Bikini Body

You can perform this program 2 or 3 times per week, alternating between workouts A and B each time you train. Twice a week is good to start with.

This program is tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure.

We strongly recommend that you read Menno's free article The Ultimate Beginner’s Workout for a Bikini Body before starting to program.

While you can perform this program 2 or 3 times per week, alternating between workouts A and B each time you train, twice a week is good to start with. This program done 3x per week is intensive for a beginner, but after multiple months you could work up to performing a workout every other day. Done meticulously, you should make some pretty steady gains for at least a year on this program.

The program is currently setup in the Boostcamp app for 2x/week. If you would like to do 3x/week, simply start the next week's session.