Before any other reading, I want to note that this program is tailored specifically to me, my body, and the changes I need to make to compete. Please take this into account when reading over this workout routine. Always consult a physician before starting any routine for yourself.

Weight training is by far the best way to get your body competition ready, whether you’re training for a competition or not. And no, you will NOT get bulky. Trust me. It takes a lot time, a lot of HARD work, and many calories to gain a significant amount of muscle. Getting bulky from weights would be a blessing if it came easier!

Here is my sample guide to Bikini Competition Training. This is a glimpse into what I’m doing for weight training, although my workouts do vary slightly depending on the day and what my trainer wants to focus on during each session, etc.

I am doing a lot of steady state cardio for this competition prep. I’m not a huge fan of cardio but I do trust my trainer- and for now, he’s having me strip as much fat as possible… so cardio it is.

If I had to prescribe training for others to lose weight, I would recommend doing MORE weights, less cardio, so if you had to pick one, stick with the weights. (Just my humble opinion)

Remember, I’m trying to build up my glutes and hamstrings so I have at least 2 days where I’m really focusing on those muscle groups. This will always vary person to person depending on what body parts you’re trying to develop. If you have weak biceps, for example, you might replace a leg workout with another variation of a bicep workout (just not back to back days of biceps).

THE SCHEDULE:

Monday:

• AM 40 min Cardio
• PM Legs (heavy glutes and hamstring focus)
• 40 min Cardio

Tuesday:

• AM 40 min Cardio
• PM Back/Lat/Shoulders
• 40 min Cardio

Wednesday:

• AM 40 min Cardio
• PM Legs (circuit glutes and hamstring focus)
• 40 min Cardio (optional)

Thursday:

• AM 40 min Cardio
• PM Bicep/Tricep
• 40 min Cardio

Friday:

• AM 40 min Cardio
• PM 30 min MMA HIIT workout or 40 min Cardio (optional)

Saturday:

• AM 30 min MMA HIIT workout
• PM REST or 30-40 min HIIT focus – back, chest, legs

Sunday:

• AM 40 min Cardio
• PM 40 min Cardio (optional)

Right now I’m doing 4 days a week of double days cardio (I know!) and then 3 days I do only one round of cardio. It’s much more cardio than I expected but I’m doing it for a short time since my coach/trainer is my #1 leader for now. I’m following that leader for my bikini competition. Most of my cardio is steady state and pretty slow..

THE ROUTINE:

“ –> ” indicates right into the next exercise, no rest

Legs/Hams/Glutes (Heavy):

• 3 X 15-20 Lying Leg Curl
• 3 X 25 Abductors
• 4 X 15-20 Leg Press
• 4 X 12-20 Smith Squats
• 3 X 15-20 Smith Bar Lunges
• 3 X 15-20 Stiff Leg Deadlift DB or BB

Shoulders & Lats:

• 3 X 15 Dumbbell Side Lateral Raise –> Dumbbell Shoulder Press
• 3 X 15 DB Front Raise –> EZ-Bar Upright Rows (wide grip)
• 7 X 15-20 (30 sec rest between sets) Standing Lat Straight Arm Pull Down
• 3 X 15 Lat pull Down –> Machine Rows

Legs/Hams/Glutes Circuit: *Complete full circuit before repeating exercise

• 3 X 15 Single Leg Kick Backs (15 each leg)
• 3 X 15 Barbell Wide Stance Squats
• 3 X 30 total Walking Lunges
• 3 X 15 “Glute-Master” (15 each leg)
• 3 X 15 Courtesy Side-to-Side Lunge (with DB)

Bicep/Triceps/Lats: 3 X 15 for all

• Barbell Bicep Curls –> Standing Reverse Grip Tricep Pull Downs –> Dumbbell Curls
• Cable Curls (light weight) –> Seated Lat Pull Down –> Incline DB Curls
• Skull Crushers –> Tricep Rope Pull Down –> DB One Arm Row OR BB Reverse Grip Row 

Weighted Abs: *Circuit, 3 X 15

•  Decline Sit-Ups (weighted with plate or unweighted)
• Captain’s Chair Knee-Ups (15 lb DB between feet)
• Cable Bends

I have to mention that consistency is KEY. You have to continually make an effort and push harder to see results. One-off, once a week, exercises won’t make changes to your body or life. Stick with a program for a while and see changes happen. 🙂

 
More Bikini Competition Posts:

• Bikini Competition Week 1: Checking In
• Bikini Competition Week 3: Update
• Bikini Competition Diet & Progress Photos
• Bikini Competition Week 4: Progress Photos, Diet Changes, and Workouts
  
• Bikini Competition Training Program

What workouts are YOU doing?

What workouts do you enjoy doing or love?