Target Muscle Group Training

To know what path to take, you have to know where you’re headed. If your goal is to compete in a bikini bodybuilding competition or just look like a bikini competitor, this bikini fitness workout plan is tailored just for you.

The look judges go for on the bikini competition stage is a firm, lean, but feminine (read: hourglass) appearance without the bulk. You want to see nice, round caps on the shoulders, a small, toned waist, a round, lifted, muscular tush, and strong, sculpted legs.  

This bikini fitness workout plan is one way of accomplishing this target look. In this style of workout, muscle groups are split by the day. Start each exercise with a warm-up set. The warm-up should be lower weight, higher repetitions (16reps). Then do three sets of 12. Once you reach Day Three start over at Day One and repeat for a second time during the week. On the seventh day, do an active rest day. Do yoga, stretching, a long, relaxed run or nature hike. Leave the weights alone but do something active!

You’ll do this routine for 1-2 months (adding heavier weights) before switching to another in order to avoid plateauing. Depending on your body type, shape, and fat-loss needs, you’ll do and additional high-intensity cardio workout 3 times a week for 30 minutes or so (lower intensity cardio for an hour). Abs are worked every day.  I like making abs my cool down.

This example workout takes for granted that you know your way around a gym and familiar with equipment and terminology. If not, start here. Also, it assumes that you have done an assessment to see how much weight you can handle. If not, check here.

Day 1: Back & Shoulders (and a little chest)

Warm-up with Pull-ups

1. Wide grip lateral pulldown machine
2. Incline dumbbell press
3. Dumbbell flies on a flat bench
4. Bent-over dumbbell rows
5. Deadlifts
6. Rear delt flies
7. Military press
8. Lateral raise (to the front & side)

Day 2: Legs & Glutes

1. Romanian Deadlift
2. Barbell Squats
3. Barbell Hip Thrust
4. Incline Leg press machine (Active rest: Calf presses)
5. Lying leg curls on a machine
6. Hamstring Extension
7. Barbell Lunge with back leg elevated
8. Steps with weights

Day 3: Bis & Tris

1. Alternate dumbbell curls
2. Seated barbell or EZ bar curls on the preacher bench (Active rest: Weighted dips)
3. Alternating dumbbell tricep kickback (Active Rest: Push-ups )
4. Overhead Tricep Extensions (Active rest: Push-ups)
5. Bent-over Barbell row

10-minute Abs        

Complete each workout with a quick ab session. Set your stopwatch and go after each exercise for a minute each.

1. Traditional crunch
2. Toe touch crunch
3. Bicycle crunch
4. Flutter Kicks (weighted)
5. Leg lifts (weighted)
6. Russian Twist (with medicine ball)
7. Supermans (hold for 10)
8. Planks (10 sec, each side +center)
9. Reaching oblique crunch
10. Pike (hold for 10 sec each)

Alternative Abs Workout

If you get tired of doing the same thing, try this ab workout instead. Complete 10 repetitions of each exercise. Repeat the routine three times.

1. Captain’s chair
2. Dumbbell side bend
3. Pilates toe tap
4. Knee tuck crunch (accordion crunch)
5. Leg lifts + legs open
6. Windshield wipers
7. Crunch with leg lift
8. oblique side crunch 
9. Side planks
10. Knees-to-elbows

There you have it. This is the workout plan that worked for me during my first figure competition. I suggest consistently utilizing this workout and evaluating your progress after two months to see what needs to be tweaked.

Once it’s time to change the workout, check this workout for Phase II of training.