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Bikini Body

by Menno Henselmans
1,729 athletes joined

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

3.89
(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
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
2
15 reps
-
6
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Unilateral Leg Extension
3
15 reps
-
3
Calf Jump
3
12 reps
-
4
Push Up
3
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Butterfly Lateral Raise
3
15 reps
-
WHAT PEOPLE ARE SAYING(13 ratings)
Only ratings with written feedback are displayed here.
3.89 / 5
Allie S.Age 36, Woman
2 months 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
6 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.