Bikini inspired 16-week program

Are you looking for a workout that will help you get ripped without “bulking up” like a bodybuilder? You’ve come to the right place! This advanced level program is inspired by bikini competition style workouts and will definitely push your body to it’s limits.

While this program does not address diet specifically, proper diet is a major part of every workout program and essential to getting results. To maximize results from this program, make sure you are eating the right amount of calories, protein, carbs, and fat for your body.

The Workout

Weeks 1-7

Screenshot 2017-07-20 16.28.24

*Your moderate-intensity cardio day is also your active recovery day, so be sure to exercise in a way that will promote recovery

Lower Body

  • Leg press x 4 (15/12/12/10)
  • Bulgarian split lunge x 4 (15/12/12/10) *each side
  • Knee extension x 4 (15/12/12/10)
  • Straight leg deadlift x 4 (15/12/12/10)
  • Hip adduction x 3 (15/12/10)
  • Hip abduction x 3 (15/12/10)
  • Glute bridge on extension machine x 3 (15/12/10)
  • Calf press x 3 (15/12/10)

Shoulders + Core

  • Shoulder press x 4 (15/12/12/10)
  • Ab roll out x 4 (12/12/12/12)
  • Front shoulder raise x 3 (12/10/8)
  • Cable wood chop x 4 (15/15/15/15) *each side
  • Side shoulder raise x 3 (12/10/8)
  • Hanging leg raise x 3 (12/12/12)
  • Rear delt fly x 3 (12/10/8)
  • Curl up x 3 (25/20/25)

Chest + Biceps

  • BB chest press x 4 (15/12/12/10)
  • Cable straight bar bicep curl x 3 (12/10/8)
  • Cable chest fly x 3 (12/10/8)
  • Cable bicep curl in external rotation x 3 (12/10/8)
  • Pushups x 3 (15/15/15)

Plyo + Glutes

  • Squat jump, 8-12 x 3
  • Alt. lunge jump, 8-12 x 3
  • Lateral bounds, 10-16 x 3
  • Forward tire hops x 4 with peddle back, 4-6 x 3
  • Side hops, 60 x 3
  • Glute raise in quadruped x 3
  • Side leg raise x 3

*Complete all sets of the plyo circuit, then complete the glute finishers

Back + Triceps

  • Kneeling cable lat pulldown x 4 (15/12/12/10)
  • DB triceps extension x 3 (12/10/8)
  • Single-arm cable row x 3 (12/10/8)
  • Triceps cable pushdown x 3 (12/10/8)
  • Cable pullover x 3 (12/10/8

Core

  • Forearm plank, 45 sec. x 3
  • V-up, 10-20 x 3
  • Oblique v-up, 10-20 x 3, *each side
  • Hollow hold, 15-30 sec. x 3
  • Superman, 12-18 x 3

Week 8

For week 8, perform the same exercises as weeks 1-7, but at a lower intensity (i.e., lower weight) to promote full recovery.

Weeks 9-15

Screenshot 2017-07-24 12.19.51

*Your moderate-intensity cardio day is also your active recovery day, so be sure to exercise in a way that will promote recovery

Lower Body

  • BB squat x 4 (15/12/12/10)
  • Bulgarian split squat x 4 (15/12/12/10) *each side
  • BB kneeling squat x 4 (15/12/12/10)
  • Straight leg deadlift x 4 (15/12/12/10)
  • BB sumo squat x 3 (15/12/10)
  • BB glute raise x 3 (15/12/10) *each side
  • Calf press x 3 (15/12/10)

Chest + Back + Core

  • BB chest press x 4 (15/12/12/10)
  • Chin up, negatives x 4 (max)
  • Cable chest fly x 4 (15/12/12/10)
  • Lat pull down x 4 (15/12/12/10)
  • Pushups x 3 (15/15/15)
  • Wide grip row x 3 (15/15/15)
  • V-tuck x 3 (max)
  • Russian twist x 3 (max)

Shoulders + Core

  • Shoulder press x 4 (15/12/12/10)
  • Cable crunch x 4 (15/15/15/15)
  • Front shoulder raise with twist x 3 (15/12/12)
  • Cable wood chop x 4 (15/15/15/15) *each side
  • Side shoulder raise x 3 (15/12/12)
  • Hanging leg raise x 4 (12/12/12)
  • Rear delt fly x 3 (15/12/12)
  • Stability ball crunch x 4 (15/15/15/15)

Plyo + Glutes

  • Tuck jump, 6-12 x 3
  • Lunge jump with knee pull, 6-12 x 3 *each side
  • Lateral bounds, 12-20 x 3
  • Forward bounds with peddle back, 8-12 x 3
  • Skier hops, 45-60 x 3
  • Donkey kick with band, max. x 3
  • Glute rainbow, max. x 3

Biceps + Triceps

  • DB triceps extension x 4 (15/15/12/10)
  • DB bicep curl x 4 (15/15/12/10)
  • Skull crushers x 3 (15/15/12)
  • Cable preacher curl in external rotation x 3 (15/15/12)
  • Triceps dip finisher x 1 (max. reps)

Core

  • Forearm plank, 45 seconds x 3
  • Side plank, 30 seconds x 3 *each side
  • Lying leg raise, 12-20 x 3
  • Bicycle crunch, 30-50 x 3
  • Superman, 12-18 x 3
  • Mountain climbers, 60 x 3
  • Plank in-and-out jumps, 8-15 x 3

Week 16

For week 16, perform the same exercises as weeks 9-15, but at a lower intensity (i.e., lower weight) to promote full recovery.

Don’t forget to let me know how it goes!! Feel free to like, share, and comment on this post if you’re ready to get fit!

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