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Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and
fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1,
2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists,
dietitians, certified personal trainers, strength training experts, and exercise
specialists.
Read Our Editorial Process
BIKINI MODEL WORKOUT – SIEGE THE STAGE WITH THESE ROUTINES
ELEGANT, POWERFUL, AND GORGEOUS - TURN INTO REAL-LIFE WONDER WOMAN WITH THESE
WORKOUTS.
Written by Vidur Saini
Last Updated on24 June, 2021 | 2:07 AM EDT
Ask Question?
Women’s bodybuilding competitions have come a long way. It started with a couple
of categories but today spans across competitions like bodybuilding, physique,
fitness, figure, and bikini. While each show pulls a crowd, the bikini division
has a cult of its own. If you want to get summer-ready for the beach or compete
in a show, the bikini model workout routine in this article will help you
achieve your goal.
People watch women’s bodybuilding shows for the freak show, physique for the
poses, fitness for the crazy stunts, figure for the old school muscular
symmetry, but crowds line up for bikini competitions to watch beautiful women
with the best beach bodies put on a show.
BIKINI COMPETITION JUDGING
Bikini Olympia Judging
Girls in the bikini contests are not judged based on their muscle mass,
striations, peeled look, wide backs, or ripped quads. They are scored based on
the “X” physique – a figure with broad shoulders, a tiny waist, and perfect
round glutes.
A bikini competitor should primarily focus working on her curves through diet
and training. Not to mention, conditioning and body tan play a crucial role in
the presentation as well.
Apart from all the things mentioned above, bikini competitors need to select the
right heels and bikini for their body type, focus on their makeup, hair, posing,
walk, and jewelry.
Think of the bikini competitions like beauty pageants but without the QnA round.
The girl who kills it on stage with her physique and overall appearance takes
home the trophy. In short, these competitions are Disneyland for bikini
connoisseurs.
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CONQUERING THE STAGE
Every bikini girl has to perform various walks and poses on stage. Just like the
bodybuilding shows, they have mandatory poses to do as well. No matter how good
your physique, you will never win a show if you do not know how to present
yourself.
Posing is a crucial aspect of fitness competitions. Athletes spend several hours
every day practicing and mastering the art. Minor adjustments to the poses can
produce a result-altering difference. A good posing routine can also add to
self-confidence.
Selfies for fitness athletes mean hitting their favorites poses in a mirror. If
you have seen online fitness celebrities posting their posing selfies on
Instagram, it is not just to show off their chiseled physiques. These photos are
a tool for self-assessment. Joe Weider summed it up perfectly when he said, “a
mirror is a tool for self-criticism. Looking at himself, a serious bodybuilder
isn’t admiring, he’s looking for trouble. And he sees trouble every time.”
BIKINI MODEL WORKOUTS – NAILING THE ROUTINE
Bikini competitions consist of two rounds. The first round is the pre-judging
which is usually conducted in the morning. In this round, the judges take extra
time to examine each competitor, and narrow down their hunt and decide
placings.
The second round comes later in the day and is open to the general public. It is
where an athlete gets to show off her hard work to the world. The final round
can be a great place to improve the standings as you get time to make final
adjustments to your body.
There are two aspects of on-stage performance that a competitor must nail to win
the show.
1. QUARTER TURNS
Quarter Turns
Quarter turns are a crucial part of a bikini showdown. A bikini competitor puts
herself up for critique with every quarter turn. During the turns, judges focus
their attention on the physique as a whole. They are looking for symmetry,
balance, and proportion.
Remember: In a bikini contest, a softer feminine body will always score higher
than a shredded and muscular body. According to the official IFBB Bikini
rulebook:
“At all times, the Bikini Fitness competitor must be viewed with the emphasis on
a “healthy and fit” physique, in an attractively presented, impressive “Total
Package”.”
A bikini competitor would place better in a show by fixing weaknesses rather
than hulking out in her workouts and training for muscle mass and striations.
2. THE WALK
Janet Layug
Do you know what is harder than looking good while standing still?
Looking like a million dollars while in motion.
When it is time for the walk, each contestant has to march towards the center
stage. At this point, all she has are four poses to impress the judges and the
crowd. And no, she cannot do her favorite most muscular poses. The crab pose
would work for every other bodybuilding show except the bikini contest.
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Every girl works on her walk throughout her prep. By the time she steps on
stage, she knows her favorite poses and the angles that make her look like a
queen.
The judges here assess how well she showcases her physique in motion. Other
things contributing to a high score include her walking pace, elegance,
personality, and showmanship.
CONTEST PREP TIMELINE
Since bikini contests are primarily about aesthetics, symmetry, and muscular
composition, they look enticing to many women. Sadly, most girls never step on
stage simply because they do not know where to start. We want to solve this
problem with our bikini model workout guide.
We have put together a 12-week competition preparation timeline that will give
you a head start in your prep. Having a blueprint will help you navigate the
competition prep wilderness.
12-WEEK CONTEST PREP TIMELINE
12-PLUS WEEKS OUT
1. Figure out why you want to compete in a bikini show. Define your
expectations and what you want to get out of the entire journey. This
exercise will help you stay on track when the going gets tough.
2. Assess your physique. Do you need to lose body fat, build muscle mass, or
both? Note down your strengths and weaknesses.
3. If you want to burn fat – increase cardio. (Do not try to lose more than 2.5
pounds of fat per week as you might end up losing muscle mass as well).
4. Follow a personalized nutrition plan.
5. Click progress pictures and scrutinize them.
6. Learn and practice posing at least twice a week.
7. Buy a suit that compliments your body type.
8. Hire a coach. Accept the fact that you cannot do it alone – especially if it
is your first attempt. Working with a coach will help straighten the
learning curve and can save you a lot of time, money, and effort.
9. Sign up for an upcoming bikini contest.
Tip: Use TDEE and Calorie Calculator
8 WEEKS OUT
1. Go over the rules and regulations for your contest. Knowing the marking
scheme and making necessary adjustments to your prep can help you boost your
score.
2. Purchase heels and jewelry.
3. Record videos of yourself while posing to see what the judges see. Getting
this perspective will improve your routine.
4 WEEKS OUT
1. Book tanning and makeup. Finding the right shade of tan can make all the
difference.
FINAL WEEK
1. Lighten your training load. Switch to maintenance mode.
2. The final week should be dedicated to practicing your routine and doing dry
runs.
SHOW DAY
1. Be on time and know the schedule.
2. Keep your eyes and ears open. Do not miss announcements.
3. Do not forget to have fun.
As you might have noticed, the preparation is top-heavy, and the workload gets
lighter as you inch closer towards the competition day. Not to mention, you will
feel exhausted due to dehydration and carb-cutting as the show creeps up.
BIKINI MODEL WORKOUT PROGRAM
If you follow a vanilla training program where you train chest on a Monday, legs
on a Saturday, and perform three sets of 10-12 reps of five exercises, you are
never going to go far in the fitness world.
You will be following the contest timeline framework for the bikini model
workout program. You will be splitting the training routine into three phases,
and each of these phases will have a different focus.
* First Phase – 4 Weeks
* Second Phase – 6 Weeks
* Third Phase – 2 Weeks
Each of these phases consists of a five-day split targeting different body parts
using a variety of training techniques and equipment. A bikini model workout
program needs to have a cardio routine as well. Cardio with a strict diet is how
you are going to get rid of the extra body fat.
Also Read: Reverse Dieting: How-to, Benefits, Drawbacks and More
1. PHASE 1 – 4 WEEKS
The first phase is designed to build a foundation. It is perfect for you if you
are a fitness newbie or an amateur lifter who wants to build a solid base for
the bikini competition.
DAY 1: LEGS/GLUTES
1. Leg Extensions – 5 Sets 20, 15, 12, 10, 8 Reps
* Superset – Leg Curls – 5 Sets 20, 15, 12, 10, 8 Reps
2. Hack Squat – 5 Sets 20, 15, 12, 10, 8 Reps
3. Bulgarian Lunges – 5 Sets 20, 15, 12, 10, 8 Reps (Each Leg)
4. Dumbbell Romanian Deadlifts – 5 Sets 20, 15, 12, 10, 8 Reps
5. Barbell Hip Thrusts – 5 Sets 20, 15, 12, 10, 8 Reps
DAY 2: BACK
1. Pullups – 5 Sets To Failure
2. Barbell Deadlifts – 5 Sets 15, 12, 10, 8, 6 Reps
* Superset – GHD Extesions – 5 Sets 10 Reps
3. Behind The Neck Lat Pulldowns – 5 Sets 20, 15, 12, 10, 8 Reps
4. Dumbbell Rows – 5 Sets 20, 15, 12, 10, 8 Reps (Each Side)
5. Straight Arm Lat Pulldowns – 5 Sets 20, 15, 12, 10, 8 Reps
6. Dumbbell Pullovers – 5 Sets 20, 15, 12, 10, 8 Reps
DAY 3: ARMS
1. Alternate Dumbbell Curls – 5 Sets 20, 15, 12, 10, 8 Reps (Each Side)
2. Cable Bicep Curls – 5 Sets 20, 15, 12, 10, 8 Reps
* Superset – Dumbbell Hammer Curls – 5 Sets 20, 15, 12, 10, 8 Reps
3. Concentration Curls – 5 Sets 20, 15, 12, 10, 8 Reps
4. Close-Grip Bench Press – 5 Sets 20, 15, 12, 10, 8 Reps
5. Cable Pushdowns – 5 Sets 20, 15, 12, 10, 8 Reps
* Superset – EZ Bar Skullcrushers – 5 Sets 20, 15, 12, 10, 8 Reps
6. Dips – 5 Sets To Failure
DAY 4: SHOULDERS
1. Arnold Dumbbell Press – 5 Sets 20, 15, 12, 10, 8 Reps
2. Dumbbell Side Lateral Raises – 5 Sets 20, 15, 12, 10, 8 Reps
* Superset – Weight Plate Side Lateral Raises – 5 Sets 20, 15, 12, 10, 8
Reps
3. Dumbbell Upright Rows – 5 Sets 20, 15, 12, 10, 8 Reps
4. Barbell Shrugs – 5 Sets 20, 15, 12, 10, 8 Reps
5. Bent Over Rear Delt Rows – 5 Sets 20, 15, 12, 10, 8 Reps
DAYS 5: CHEST/GLUTES
1. Barbell Bench Press – 5 Sets 20, 15, 12, 10, 8 Reps
2. Incline Dumbbell Flyes – 5 Sets 20, 15, 12, 10, 8 Reps
* Superset – Decline Dumbbell Flyes – 5 Sets 20, 15, 12, 10, 8 Reps
3. Single Arm Machine Chest Press – 5 Sets 20, 15, 12, 10, 8 Reps
4. Donkey Cable Kickbacks – 5 Sets 20, 15, 12, 10, 8 Reps (Each Leg)
5. Single-Leg Press – 5 Sets 20, 15, 12, 10, 8 Reps (Each Leg)
CARDIO
The amount of cardio you should be doing will depend on your body type and body
fat percentage. If you are over the 10-12% body fat mark at the start of this
bikini model workout program, your cardio routine should ideally consist of a
20-45 minute HIIT session thrice a week and two to three 30-60 minute
steady-state cardio workouts every week.
2. PHASE 2 – 6 WEEKS
The second week is about building muscle mass and shedding the excess fat. This
phase has more supersets to elevate your heart rate during exercise so you can
burn more fat while lifting. You will also be doing a plyometric circuit in this
phase to get your heart rate up.
DAY 1: QUADS/GLUTES
1. Leg Extensions – 4 Sets 15, 12, 10, 8 Reps
* Superset – Sissy Squats – 4 Sets 15, 12, 10, 8 Reps
2. Single-Leg Curls – 4 Sets 15, 12, 10, 8 Reps
3. Barbell Squats – 4 Sets 15, 12, 10, 8 Reps
* Superset – Bodyweight Squats – 4 Sets 15, 12, 10, 8 Reps
4. Leg Press – 4 Sets 15, 12, 10, 8 Reps
5. Reverse Hack Squat – 4 Sets 15, 12, 10, 8 Reps
* Superset – Pencil Squat – 4 Sets 15, 12, 10, 8 Reps
6. Abductor Machine – 4 Sets 15, 12, 10, 8 Reps
* Superset – Adductor Machine – 4 Sets 15, 12, 10, 8 Reps
DAY 2: BACK/ARMS
1. Wide-Grip Lat Pulldowns – 4 Sets 15, 12, 10, 8 Reps
2. Single-Arm Cable Row – 4 Sets 15, 12, 10, 8 Reps
* Superset – Barbell Bent Over Rows – 4 Sets 15, 12, 10, 8 Reps
3. T-Bar Rows – 4 Sets 15, 12, 10, 8 Reps
1. Superset – Dumbbell Deadlifts – 4 Sets 15, 12, 10, 8 Reps
4. Machine Preacher Curls – 4 Sets 15, 12, 10, 8 Reps
* Superset – Barbell 21s – 4 Sets 15, 12, 10, 8 Reps
5. Single-Arm Overhead Tricep Extensions – 4 Sets 15, 12, 10, 8 Reps
* Superset – Dumbbell Kickbacks – 4 Sets 15, 12, 10, 8 Reps
DAYS 3: SHOULDERS/CHEST
1. Dumbbell Shoulder Press – 4 Sets 15, 12, 10, 8 Reps
2. Single-Arm Cable Lateral Raise – 4 Sets 15, 12, 10, 8 Reps
* Superset – Barbell Front Raise – 4 Sets 15, 12, 10, 8 Reps
3. Machine Shoulder Press – 4 Sets 15, 12, 10, 8 Reps
* Superset – Behind The Neck Shoulder Press – 4 Sets 15, 12, 10, 8 Reps
4. Dumbbell Bench Press – 4 Sets 15, 12, 10, 8 Reps
5. Cable Crossovers – 4 Sets 15, 12, 10, 8 Reps
* Superset – Pec Deck Flyes – 4 Sets 15, 12, 10, 8 Reps
6. Dumbbell Pullovers – 4 Sets 15, 12, 10, 8 Reps
DAY 4: GLUTES/ABS
1. Wide-Stance Sumo Barbell Deadlift – 4 Sets 15, 12, 10, 8 Reps
* Superset – Banded Fire Hydrants – 4 Sets 20 Reps (Each Side)
2. Smith Machine Squat – 4 Sets 15, 12, 10, 8 Reps
* Superset – Bodyweight Squats – 4 Sets 15, 12, 10, 8 Reps
3. Smith Machine Donkey Kickbacks – 4 Sets 15, 12, 10, 8 Reps (Each Leg)
* Superset – Smith Machine Hip Thrusts – 4 Sets 15, 12, 10, 8 Reps
4. Crunches – 4 Sets To Failure
* Oblique Crunches – 4 Sets To Failure
5. Hanging Leg Raises – 4 Sets To Failure
DAY 5: HAMSTRINGS/PLYOS
1. Dumbbell Romanian Deadlifts – 4 Sets 15, 12, 10, 8 Reps
* Superset – GHD Extesions – 4 Sets 15, 12, 10, 8 Reps
2. Leg Curls – 4 Sets 15, 12, 10, 8 Reps
3. Plyo Circuit:
* Pop Squat – 20 Reps
* Explosive Bench-Over Squat – 15 Reps Per Side
* Step-Up With Reverse Lunge – 15 Reps Per Side
* Wide High Jump or Plyo Box Jump – 15 Reps
* Low Squat Pulse – 20 Reps
* Switch Lunge – 15 Reps Per Side
CARDIO
Janet Layug Cardio
If your body fat percentage is still more than 10-12%, follow the same cardio
routine as Phase 1.
Once your body fat percentage drops below 10%, you should do a 10-15 minute HIIT
cardio session thrice a week for the second and third phases.
3. PHASE 3 – 2 WEEKS
The final weeks are for polishing your body. You should not try to push yourself
too hard in this time as it can lead to an injury. The magic in the last couple
of weeks will happen in the kitchen and not in the gym.
DAY 1: QUADS/GLUTES
1. Close-Stance Leg Press – 3 Sets 20 Reps
* Superset – Wide-Stance Leg Press – 3 Sets 20 Reps
2. Goblet Squats – 3 Sets 20 Reps
* Superset – Sissy Squats – 3 Sets 20 Reps
3. Stability Ball Butt Raises – 3 Sets 20 Reps
4. Squat Pumps – 3 Sets 20 Reps
DAYS 2: PUSH
1. Machine Shoulder Press – 3 Sets 20 Reps
* Superset – Twisted Mountain Climbers – 3 Sets 20 Reps
2. Machine Chest Press – 3 Sets 20 Reps
* Superset – Planks – 3 Sets To Failure
3. Burpees – 3 Sets 1 Minute Each
4. Dips – 3 Sets To Failure
5. Jumping Jacks – 3 Sets 1 Minute Each
6. Weighted Push-ups – 3 Sets 20 Reps
* Superset – Bodyweight Push-ups – 3 Sets 20 Reps
DAY 3: HAMSTRINGS/PLYOS
1. Lying Leg Curls – 3 Sets 20 Reps
* Superset – Squat With Kickback – 3 Sets 20 Reps
2. Walking Lunges – 3 Sets 20 Reps
3. Hack Squats – 3 Sets 20 Reps
* Superset – Dumbbell Squats – 3 Sets 20 Reps
4. Step-Ups – 3 Sets 20 Reps (Each Side)
5. Pop Squat – 3 Sets 20 Reps
* Superset – Cable Side Leg Raises – 3 Sets 20 Reps
DAY 4: PULL
1. Pull-Ups – 3 Sets To Failure
* Superset – Lat Pull-Downs – 3 Sets 20 Reps
2. Face Pulls – 3 Sets 20 Reps
3. Cable Rows – 3 Sets 20 Reps
* Superset – Rowing Machine – 3 Sets 1 Minute Each
4. Dumbbell Bicep Curls – 3 Sets 20 Reps
* Superset – Cable Double Bicep Curls – 3 Sets 20 Reps
5. Machine Preacher Curls – 3 Sets 20 Reps
DAYS 5: GLUTES
1. Smith Machine Donkey Kickbacks – 3 Sets 20 Reps
* Superset – Smith Machine Leg Press – 3 Sets 20 Reps
2. Side to Side Squats With Bosu Ball – 3 Sets 20 Reps
* Superset – Side-Lying Clam – 3 Sets 20 Reps
3. Bottoms Up Lunge – 3 Sets 20 Reps (Each Side)
4. Power Skip – 3 Sets 20 Reps (Each Side)
* Superset – Single-Leg Deadlift – 3 Sets 20 Reps
5. Banded Lateral Step-Out Squat – 3 Sets 20 Reps (Each Side)
6. Good Mornings – 3 Sets 10 Reps
CONCLUSION
With the timeline and the bikini model workout routines, you now have the why,
how, and what of bikini contest prep. You also have no excuses left for
procrastinating your transformation. Step into the spotlight with confidence and
conquer the stage by putting the plan into action.
You do not have to be wanting to step on a stage to follow these routines.
Following the timeline can help you get in the best shape of your life and be
beach-ready.
--------------------------------------------------------------------------------
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VIDUR SAINI
Vidur is an ACE-certified personal trainer, writer, and editor at
FitnessVolt.com. He has been lifting since 2007 and loves sharing his
hard-earned knowledge and passion for strength sports with anyone who lends him
an ear. An expert at giving unsolicited advice, his writings benefit the readers
and infuriate the bros. Vidur's work has appeared in leading publications such
as BarBend and Generation Iron.
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