Bikini Build & Burn

Primary Goal: Muscle Gain
Training Phase: Metabolic / Hypertrophy
Training Frequency: 4x/week
Muscle Frequency: 3 Days (for priority muscles)
Includes Supersets
Nutrition Calculator Included

This program can be used for a combination of hypertrophy and fat loss. You can focus more on one or the other if you choose by selecting your goal in the nutrition calculator included.

By utilizing super sets of exercises with specific characteristics we can push your body parts to higher levels of fatigue in a much shorter amount of time without sacrificing much intensity.

You’ll be required to have strong determination when it comes down to the last set or two of the exercises for each body part as your muscle’s will be on FIRE and you’ll have a ridiculous pump.

This program has been tailored to prioritize glutes, upper back, and shoulders. The three key muscle groups that accent the “bikini” physique.

If you’re a guy and want to focus on these three areas too, by all means go for it!

There are super sets in this program, but most of them can be done without requiring multiple stations to accommodate busier gyms.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile Friendly

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
You want to grow your glutes and shoulders
You can train at least 3x/week
You have a well equipped gym (just free weights won't work)
You can train for up to 60 minutes
You want to improve your body composition (fat loss + muscle gain)
Not For You If
You have been doing lots of super sets, drop sets, etc in your current program (de-load first)
You only have access to free weights
You cannot train at least 3x/week
You aren't willing to eat enough carbohydrates
You aren't going to read the workout notes within the program

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 2.1
3 OFF DAY
4 Workout 3.1
5 Workout 4.1
6 OFF DAY
7 OFF DAY
8 Workout 1.2
9 Workout 2.2
10 OFF DAY
11 Workout 3.2
DayWorkout
12 Workout 4.2
13 OFF DAY
14 OFF DAY
15 Workout 1.3
16 Workout 2.3
17 OFF DAY
18 Workout 3.3
19 Workout 4.3
20 OFF DAY
21 OFF DAY
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Post-Exhaust

The goal is to extend the duration of work for a group of muscle fibers in a portion of the range, which will lead to continued recruitment of high threshold motor units in that range.

In this case, we are leveraging it for a heightened metabolic response while limiting mechanical damage.

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Tempo Drop Sets

A simple yet brutal technique for taking your muscles to a deeper state of metabolic fatigue. Using the same exercise and weight, we just manipulate the tempo to create a form of drop-set.

Be sure to READ the workout notes included in the program!

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables

Workout Program Exercises

Medial Delt Low Cable Lateral Raise
Medial Delt Prone Incline Cable Y-Raise
Medial Delt DB Lateral Raise
Biceps Incline Cable Curl
Biceps Curl Low Pulley Facing In
Tricep Cross Cable Extension
Tricep Stepped Back Cross Cable Extension
Glute Dominant Leg Press
Glute Med Cable Kickback
Upper Back Wide Grip Pulldown
Rear Delt Cable Row
Hamstring Reverse V Squat RDL
Hamstring Lying Leg Curl - Prime
Prone Incline DB Y Raise
Iliac Glute Max Biased Drop Lunge
Glute Max Wide Arc Cable Kickback
Glute Bridge
Leg Press Calf Press
Costal Pec Cable Press
Anterior Delt High Incline DB Press Elbows In Front
Anterior Delt 45 Degree Cable Raise
Quads Reverse Banded Hack Squat
Quadriceps Leg Extension
Middle Delt Low Cable Lateral Raise