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Bikini Body

by Menno Henselmans
1,857 athletes joined

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

3.85
(16 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(16 ratings)
Only ratings with written feedback are displayed here.
3.85 / 5
Natalie D.Age 36, Woman
2 hours ago
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Good basis though I had to swap out a few exercises based on machine availability at the gym
Laurel W.Age 24, Woman
19 days ago
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Good beginner program. Could use a little more variation
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.