With the Bikini Build Program, you will have the ability to choose from a 4, 5 or 6-day training split.
Bikini Build Level 1:
Below is an example of weeks 1 and 2.
6 Day
Monday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Tuesday: Upper Body Weighted (Focus: Back, Shoulders & Chest)
Wednesday: HIIT Cardio + Core Strength & Stability
Thursday: Lower Body Weighted (Focus: Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: Glutes Weighted (Focus: Glutes)
5 Day
Monday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Tuesday: Rest & Recovery
Wednesday: HIIT Cardio + Core Strength & Stability
Thursday: Lower Body Weighted (Focus: Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: Glutes Weighted (Focus: Glutes)
Sunday: Rest & Recovery
4 Day
Monday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Tuesday: Rest & Recovery
Wednesday: HIIT Cardio + Core Strength & Stability
Thursday: Lower Body Weighted (Focus: Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: Rest & Recovery
Sunday: Rest & Recovery
Bikini Build Level 2:
Below is an example of weeks 1 and 2.
6 Day
Monday: Glutes Weighted (Focus: Glutes)
Tuesday: HIIT Cardio & Core
Wednesday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Thursday: Upper Body Weighted (Focus: Shoulders)
Friday: Lower Body Weighted (Focus: Glutes & Quads)
Saturday: Upper Body Weighted + Core Strength & Stability
Sunday: Rest & Recovery
5 Day
Monday: Glutes Weighted (Focus: Glutes)
Tuesday: Rest & Recovery
Wednesday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Thursday: Upper Body Weighted (Focus: Shoulders)
Friday: Lower Body Weighted (Focus: Glutes & Quads)
Saturday: Upper Body Weighted + Core Strength & Stability
Sunday: Rest & Recovery
4 Day
Monday: Glutes Weighted (Focus: Glutes)
Tuesday: Rest & Recovery
Wednesday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Thursday: Upper Body Weighted (Focus: Shoulders)
Friday: Lower Body Weighted (Focus: Glutes & Quads)
Saturday: Rest & Recovery
Sunday: Rest & Recovery
Bikini Build Level 3:
Below is an example of weeks 1 and 2.
6 Day
Monday: Lower Body Weighted (Focus: Glutes & Quads)
Tuesday: Upper Body Weighted (Focus: Shoulders, Chest & Triceps)
Wednesday: Full Body Weighted (Focus: Hamstrings, Back & Biceps)
Thursday: HIIT Cardio & Core Circuit
Friday: Full Body Mobility & LISS Cardio
Saturday: Glutes Weighted (Focus: Glutes & Core)
Sunday: Rest & Recovery
5 Day
Monday: Lower Body Weighted (Focus: Glutes & Quads)
Tuesday: Rest & Recovery
Wednesday: Full Body Weighted (Focus: Hamstrings, Back & Biceps)
Thursday: HIIT Cardio & Core Circuit
Friday: Full Body Mobility & LISS Cardio
Saturday: Glutes Weighted (Focus: Glutes & Core)
Sunday: Rest & Recovery
4 Day
Monday: Lower Body Weighted (Focus: Glutes & Quads)
Tuesday: Rest & Recovery
Wednesday: Full Body Weighted (Focus: Hamstrings, Back & Biceps)
Thursday: HIIT Cardio & Core Circuit
Friday: Full Body Mobility & LISS Cardio
Saturday: Rest & Recovery
Sunday: Rest & Recovery
Bikini Build Level 4:
Below is an example of weeks 1 and 2.
6 Day
Monday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Tuesday: Upper Body Weighted (Focus: Shoulders & Back)
Wednesday: LISS Cardio & Full Body Mobility (Focus: Mat Based)
Thursday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: LISS Cardio & Core Challenge
Sunday: Rest & Recovery
5 Day
Monday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Tuesday: Rest & Recovery
Wednesday: LISS Cardio & Full Body Mobility (Focus: Mat Based)
Thursday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: LISS Cardio & Core Challenge
Sunday: Rest & Recovery
4 Day
Monday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Tuesday: Rest & Recovery
Wednesday: LISS Cardio & Full Body Mobility (Focus: Mat Based)
Thursday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: Rest & Recovery
Sunday: Rest & Recovery