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Bikini Body
by Menno Henselmans
1,250 athletes joined
Beginner program for female trainees that want a Bikini Fitness type body.
4.00
(77 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.

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.

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 great 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.

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
down_app
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
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lying Leg Curls
3
15
-
2
Squat (Barbell)
3
8
-
3
Standing Shoulder Press (Dumbbell)
3
12
-
4
Wide Grip Lat Pulldown
3
15
-
5
Hip Thrust (Barbell)
2
15
-
6
Face Pull
4
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15
-
2
Unilateral Leg Extension
3
15
-
3
Calf Jump
3
12
-
4
Push Up
3
12
-
5
Hip Abductor (Machine)
4
15
-
6
Butterfly Lateral Raise
3
15
-
What People Are Saying(77 ratings)
Only ratings with written feedback are displayed here.
4.00/ 5
ZadrelAge 20, Non-binary
9 days ago
0 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
I got a fat ass after trying all those workout. I hate male, i hate men fuck you
Lea J.Age 31, Woman
15 days ago
5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I used the program to reconnect to fitness and try the app out too. Im chronically ill, so I did not follow the program all the way through yet. Its been good, flexible. Rep count is very high so I will set it down, personally.
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