BIKINI BODY Muscle Growth Training Plan (1)

Progressive Overload: Add weight, reps, or reduce rest time weekly.
2.	Mind-Muscle Connection: Focus on muscle activation for all sets.
3.	Rest: 60-90 seconds for hypertrophy sets, 90-120 seconds for heavy compound lifts.
4.	Nutrition: Aim for a calorie surplus with **1.0-1.2

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Assisted)

Bent Over Row (Barbell, Paused)

Single Arm Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Face Pull

Bicep Curl (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

One Arm Lateral Raise (Cable)

Front Raise

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Hip Thrust (Machine)

Sumo Deadlift (Paused)

Glute Kickback (Cable)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Hyperextension

Hip Abductor (Machine)

Arnold Press

Y Raise

Bicep Curl (Dumbbell)

Concentration Curl

Hip Thrust (Barbell)

Step-Up (Weighted)

Goblet Squat

Pull Through (Cable)

Hip Adductor (Machine)

Hammer Curl

Squat (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Calf Raise (Leg Press)

Leg Extension

Leg Curl

Deadlift (Barbell)

Hack Squat

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