Bikini Body Workout

Bikini Body Workout

JDP Fitness’s Scarlet Hollands gives you the ultimate guide for the Bikini Body Workout.

The Bikini Body is a toned physique that many women would kill to have especially with the fitness industry booming and spilling out all these beautiful toned bodies. Competing in fitness competitions is also rapidly growing and many women are hopping on the competition band wagon because what we all thought was once “good genetics” or “luck” has now been cast aside as we now have the science and knowledge readily available to use at our disposal.

Creating a bikini body is not something that can be done in a short space of time. It takes time, effort and a lot of hard work in both the gym and on the diet front. In short you will spend a significant amount of time (I’d recommend 6 months minimum) to learn about your body and what it takes for it to perform at its best, sculpting and increasing overall muscle mass, fueling your body with the right food and quantity eating in a surplus to ensure hypertrophy will take place. This is what we would call the “bulking” phase and following this is what we call the “cut”. This is when the individual will spend on average between 12-16 weeks in a calorie deficit and eating to achieve fat loss to obtain the lean and toned bikini body.


Although many women coach themselves, there is a lot of pressure on the individual on their journey due to a number of things:

  • Bikini Body Training Programs –

    With adaptations and being able to ensure you are training and improving areas of weakness individual to you particularly whilst in a calorie deficit. Being able to manage and understand how to correctly fuel the body for training to avoid plateau, fatigue, risk of injury but most of all, RESULTS!

  • Bikini Body Diet –

    Making sure the macros are consistent with the individuals progress and adapting this frequently to ensure optimal results. Managing and understanding when it is appropriate to incorporate techniques such as carb cycling, skip loading, water loading for the individuals.

  • Bikini Body Supplementation –

    Knowing what, when and how to use supplements, if necessary, to compliment your training and fat loss program. An area which again is very specific to the individual and can be detrimental to their health if done incorrectly.

Due to these reasons I would always recommend any woman looking to compete or cut down for a photoshoot or holiday to work with a coach to ensure they are receiving the best possible results in the healthiest way. At JDP Health and Fitness all of our PTs have experience both personally and working with clients in achieving a Bikini Body Transformation.

Competing in a fitness competition for both men and women in any category, although the criteria will alter according to that category, overall it is all judged on the same goal. The main thing the judges will look for is symmetry. So for bikini they will look for broader shoulders then hips with a soft capping, small waist with abdominal definition, glutes to be round, full and lifted with an evident shelf (perky glutes) and hamstring to glute tie in to be defined. With overall body fat percentage to be low but not too lean to see striations. Quite a lot to consider when all this is done by sculpting and manipulating your training program. Also judged is you appearance, bikini, hair, makeup and finally your presentation, how you pose, present yourself, walk, stand and perform.

The best way to approach the Bikini Body workout is to ensure that all muscle groups are trained equally, in other words, focus on a full body approach when training. I’d recommend to split your body into specific muscle groups and dedicate a day to each group, for example:

Monday – Chest and Triceps

Tuesday – Posterior Legs (Glutes and Hamstings)

Wednesday – REST

Thursday – Shoulders

Friday – Back and Biceps

Saturday – Anterior Legs (Quads)

Sunday – REST

Rest days are also hugely important as it is these days when your body will utilise the rest and repair the muscles from the intense workout and when the muscles will grow and increase in size.

See below an example of a Bikini Body resistance training workout. When building muscle, don’t be afraid to lift weight. This will not only initiate hypertrophy but will help speed up your metabolism which for fat loss is exactly what you are looking for.

Chest & Tricep Workout

Exercise Sets Reps Training Technique
Bench Press 4 8-12 Superset
Push Ups 4 10
Incline Dumbbell Flies 3 8-12
Cable Flies 3 8-12 Superset
Suine DB Tricep Press 4 8-12
Cable Tricep Extension 3 8-12
Tricep Dips (Bench) 4 15-20




Posterior Legs Workout

Exercise Sets Reps Training Technique
Back Squats 4 8-12
Romanian Deadlifts 4 8-12
Dumbbell Split Squats 4 8-12 Drop set
Barbell Glute Bridge 4 8-12
Banded Walks 3 30 secs Superset
Cable Pull Throughs 3 10
Plyo Jumping Lunges 3 20 each leg


Shoulders Workout

Exercise Sets Reps Training Technique
Dumbbell Shoulder Press 4 8-12
Dumbbell Frontal Raises 3 10 Superset
Underhand DB Frontal Raises 3 10
Cable Lateral Raises 4 8-12
Dumbbell Rear Delt Flies 4 8-12 Dropset
Barbell Upright row 4 8-12
Dumbbell Lateral Raises 4 8-12




Back and Biceps Workout

Exercise Sets Reps Training Techniques
Rack Pulls 3 10 Superset
Pull Ups (Assisted) 3 10
T Bar Row 4 8-12
Wide Grip Lat Pulldown 3 10 Superset
Close Grip Pulldown 3 10
Barbell Curls 4 8-12
Seated DB Hammer Curls 4 8-12




Anterior Legs Workout

Exercise Sets Reps Training Technique
Front Squats 4 8-12
Sissy Squats 4 8-12
Bi Lateral Leg Extension 3 10 Superset
Uni Lateral Leg Extension 3 10 each leg
Walking Lunges 4 8-12
Dumbbell Squats (Narrow) 4 10 Superset
Plyo Jump Squats 4 10

author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


Leave a reply