Bikini Competitor’s Training Program

Weight training routine 3-day split

Here are the rules:

You have to put in the work. Very few women are genetically gifted enough to step on stage without really improving their physique first. Resistance training is the most important activity for reshaping your body. Not only does it tone your body, it plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue.

Some indispenp2ble Do’s and Don’ts:
1. DO keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training and cardio session, all of your meals and your supplements.
Use the  star method  to track your progress with weights. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal.
2. DO use proper form.
3. DO make sure each exercise is working the correct area. Use a full range of motion on each exercise and choose, slow, concentrated reps over fast, half done reps.
4. DON’T use too much or too little weight. You should be able to just complete the prescribed reps for each exercise. Pick a weight that you may be able to get 12+ reps on your first circuit, while finding it very difficult to finish the 10 prescribed reps on the 2 and 3 circuits.

Where to begin

You can’t move forward until you know where you are. Start every competition program by taking beginning measurements and photos that show your current conditioning. These do not have to be fancy, but you need to first know your strengths and weaknesses. Take photos in a bathing suit from the front and the back then examine the photos comparing yourself with top Bikini athletes. Do you need to gain muscle? Lose bodyfat? Tone your abs, glutes, arms? Are you starting in a good place and just need some polishing or will reaching your goals take more time and effort? Each woman needs a different amount of time to achieve her dream body. This will not happen overnight for 95% of us. Be realistic, but also positive. While it may be hard to take photos and to objectively critique your physique, we all start somewhere and knowing where we are starting allows us to celebrate our coming successes.

The Workout:
Your weight training routine is structured as a three-day split routine where you will be training each muscle group once per week. You’ll alternate between a 45 minute weight training routine one day and a 30 minute cardio session the next. You can adjust the days as necessary but you must get in 3 resistance training and at least 3 cardio sessions per week. Meaning if you want to do Day 2 Cardio after Day 1’s weight training, go for it.

  • Day 1: Shoulders / Biceps / Triceps
  • Day 2: Cardio (Treadmill Intervals)
  • Day 3: Quadriceps / Glutes / Hamstrings / Calves
  • Day 4: Cardio (Stationary Bike Intervals)
  • Day 5: Back / Chest / Abdominals
  • Day 6: Cardio (Stair Climber or Elliptical)

Perform all exercises as a circuit, resting 1-2 minutes between each circuit. Keep up a good pace during your workout. Perform a set, stretch the target muscle group, and then go right to your next set: lift – stretch – lift – stretch. This should be a fast pace, high intensity workout that challenges your muscles and your cardio vascular system.

In order to become your best *you*, you’ll have to train beyond your comfort zone. Once you become accustomed to the prescribed exercises, you’ll pick a weight that is heavy enough so that the last few repetitions are very difficult (nearly impossible) to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.

» Once you achieve baseline weights for your workouts keep progressing in one or more of the following areas each time you workout:

  • Amount of resistance or weight used for a particular set
  • Number of reps performed with a particular weight
  • Reducing the amount of rest time between circuits
  • Train harder go for the burn

Bikini athlete training program

Do one set of an exercise, stretch, then move immediately to the next exercise. Complete one set of each exercise in the Circuit before resting 1-2 minutes and then repeating. Repeat the Circuit 2-3 times before moving to the next Circuit.

Day one: shoulders, biceps, tricepsReps
Tri-Set #1 
DB Shoulder Press3 x 8-10
Barbell Curl3 x 8-10
Tricep Pressdown3 x 8-10
Tri-Set #2 
DB (or cable) Upright Row3 x 8-10
One Arm Cable Curl3 x 8-10
Triceps Kickback3 x 8-10
Tri-Set #3 
DB Bent Lateral Raise3 x 10-12
DB Incline Curl3 x 8-10
DB Triceps Extension3 x 8-10

Day Two: 30 minutes cardio (treadmill)

Day three: quads, glutes, hams, calvesReps
Squats4 x 8-10
Calf Raise3 x 15-20
Tri-Set #1 
Leg Extension
Leg Curl3 x 8-10
Abductor/Adductor Machine2 x 10-12
Tri-Set #2 
Stiff-Legged Deadlift3 x 10-12
DB Lunge to Side3 x 8-10
Seated Calf Raise2 x 10-15

Day Four: 30 minutes cardio (stationary bike)

Day Five: back, chest, abdominals  Reps
DB Flat Press (or Chest Press)3 x 8-10
Bent Row (BB, DB, or Cable)3 x 8-10
Tri-Set #1 
Incline Press4 x 8-10
Curl Grip Pulldown4 x 8-10
Crunch3 x 15-20
Tri-Set #2 
Cable Crossover3 x 10-12
DB Pullover3 x 8-10
Hanging Knee Raise3 x 10-15

Day six: 30 minutes cardio (Stair Master)

Day seven: Rest
Many Bikini athletes take one or more cardio classes during the week in addition to, or in place of their scheduled cardio days.

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Bev-Solutions 6 training profiles
1. Periodization
2. Hardgainer
3. No Nonsense Basic Bodybuilding Training
4. Pre Contest Training
5. Training for the Figure Athlete
6. Training for the Bikini Athlete

Training Diary PDF download