Bikini Bodybuilding Workout Plan

Bikini bodybuilding workout plans have long been appealing to women, some for the purpose of stepping on stage and competing in the bikini bodybuilding category. For others, the desire for a bikini workout is simply a means to boosting confidence in the summer months on the beach.

Whatever your reason, we’ve not only got the start of your bikini bodybuilding workout plans, we’ve got the formula you need to learn and understand how to build your own bikini workouts for as long as you need.

Bikini Bodybuilding Workouts Contents

Bikini Bodybuilding Made Simple

Bikini Bodybuilding Competition Standards

Beach Body Bikini Workout

Beginners Bikini Bodybuilding Workout Plan

Intermediate Bikini Bodybuilding Workout Plan

There’s More To Bikini Bodybuilding

Building Your Own Bikini / Beach Body Workout Plans

Bikini Bodybuilding Made Simple

The bodybuilders style of training is pretty simple, once you understand the fundamentals.

Our mission is to break down those fundamentals so that you can thrive in bikini bodybuilding.

Bikini bodybuilding is a matter of focusing on accentuating certain muscle groups. In this bodybuilding category, if you’re stepping on stage, judges are looking for a well balanced physique with emphasis on accentuating hips and thighs, with low, but not extremely low body fat levels.

Bikini Bodybuilding Competition Standards

The bikini category has long been a favourite for women entering into competitive bodybuilding.

Bikini girls require good and balanced muscle definition, without extreme muscularity or extremely low body fat levels.

The judging of bikini competitors is based on a healthy, balanced and well-proportioned physique.

Judges are looking for a classic hourglass figure, with particular emphasis being placed on the shoulder muscles, a small waist and good, well-proportioned glutes.

Skin tone is very important, so make sure that skin is firm, moisturised and tan is well applied.

Want to start bodybuilding? Check out this introduction to bodybuilding for women >>>

If you feel you’re on the more experienced side of bodybuilding, level up with this intermediate bodybuilding workout pack.

If you want to learn more about competitive bodybuilding in this category, see; Female Bodybuilding Competition Categories Explained.

Beach Body Bikini Workout

Stepping into the competitive realm of bodybuilding is a personal choice only you can make. You can find more information about what you need to move forward in competitive bodybuilding here >>>

However, the style of training remains the same, the difference in terms of your actual workouts, between choosing to compete vs just wanting a bikini body is minimal.

For those of you just looking for a bikini workout plan, it depends more on your level and experience with lifting.

Beginners Bikini Bodybuilding Workout Plan

If you’re coming into this with no lifting experience, we’ve got you.

By far, the most important thing you can do for now is familarise yourself with the fundamentals of lifting. That is, learning the basics, understanding key compound exercises and which exercises target which muscle groups.

You’ve got a few options around here

Free 4 day workout rotation

Available in our Members Zone portal, this includes:

1x Leg Workout

1x Boobs & Biceps Workout

1x Back, Shoulders & Triceps Workout

1x Bum & Thighs Workout

Create your free account here >>>

Introduction to weightlifting for beginners

All of our plans are delivered through our Members Zone portal, so you still need to sign up for a free account. With that you’ll get the free plans above and some other bonuses too.

And then you’ll have the option to get this introduction to weightlifting for beginners plan, which includes:

1x Squat Workout

1x Deadlift Workout

1x Bench Workout

Introduction to bodybuilding for beginners

This workout plan teaches you the fundamentals of getting started with bikini bodybuilding.

Again, you’ll have to create your free account here, once you’re in you can purchase this introduction to bodybuilding for beginners, which includes:

1x Legs Workout

1x Chest & Biceps Workout

1x Back, Shoulders & Triceps Workout

1x Glutes & Abs Workout

1x Full Body Workout

Intermediate Bikini Bodybuilding Workout Plan

If you’ve already got some lifting experience and feel ready to level up your bikini body workouts, then consider this intermediate bodybuilding workout plan.

Same applies, you need to create your free Members Zone account. Again, all of our plans are delivered through the portal, and they remain there for you to access on desktop or mobile anytime you need. You also get all the above freebies by default.

The intermediate bikini bodybuilding workout plan has the same rotation as the beginners plan, except now we’re leveling up by using the method of drop sets.

So you get:

1x Legs Workout

1x Chest & Biceps Workout

1x Back, Shoulders & Triceps Workout

1x Glutes & Abs Workout

1x Full Body Workout

And everything you need to know about how to use drop sets to maximise your results.

There’s More To Bikini Bodybuilding

Bikini bodybuilding, as with all bodybuilding categories, requires very close attention to diet and reduced body fat levels.

The workout plans are part of the building process, but there is also a process of shedding any excess body fat that’s standing in the way of you and revealing your bikini / beach body.

You can learn all about the bodybuilders approach to this in the below articles:

Bulking & Cutting For Women

Cutting For Women

And while we don’t give diet advice, you can learn a little bit about the bodybuilders diet here, on our macro calculator page and in this content on marcos explained.

You might also be interested in this 7 Day Cut plan.

Building Your Own Bikini / Beach Body Workout Plans

Our goal is always to help women learn to build their own workout plans. This works for all levels of bodybuilding, powerlifting, strength training or just everyday lifting.

The key is in understanding the fundamentals of lifting, which exercises target which muscle groups and how to apply the appropriate methods and techniques that will get you the results you want.

Our Members Zone portal will help you progress from beginner to advanced and pro lifting. And our primary objective is to make it so that you have everything you need to build your own plans, without the need for anyone else to provide one—including us!

You can learn more about what we do here >>>