A Bikini Competitor Workout Routine

A Bikini Competitor Workout Routine

Getting ready for a bikini competition is about much more than just dieting. It requires a dedicated and strategic workout routine that sculpts your body into the perfect stage-ready shape.

Whether you're a beginner or have previously competed, this ultimate bikini competition workout plan will help you tighten, tone, and build the necessary muscles to wow the judges.

Recommended Reading: Essential Nutrition Tips for your Bikini Competition Prep


A Bikini Competitor Workout Routine

A Bikini Competitor Weekly Workout Routine

The Fundamentals of a Bikini Competitor's Workout

Before diving into the specifics of the workout, it's crucial to understand the fundamentals that make up a successful bikini competitor's routine:
  • Consistency: Commitment to your workout schedule is key.
  • Progressive Overload: Gradually increase the weights to continue making gains.
  • Proper Form: Always prioritize form over lifting heavier weights to prevent injuries.
  • Recovery: Include rest days for optimal muscle recovery and growth.
  • Cardio and Strength Training Balance: Both are essential to achieve a toned look.



Weekly Workout Schedule

Your workout schedule should balance muscle-group targeted training with full-body workouts. Here's a sample week:

Monday: Lower Body - Focus on Glutes and Hamstrings

  • Barbell Squats: 4 sets of 8-10 reps
  • Deadlifts: 4 sets of 8-10 reps
  • Walking Lunges: 3 sets of 12-15 reps per leg
  • Hip Thrusts: 3 sets of 10-12 reps
  • Hamstring Curls: 4 sets of 12-15 reps
  • Calf Raises: 5 sets of 15-20 reps
Tuesday: Upper Body - Push Focus
  • Shoulder Press: 4 sets of 8-10 reps
  • Push-Ups: 3 sets of 12 reps
  • Chest Press: 3 sets of 10 reps
  • Tricep Dips: 3 sets of 10 reps
  • Side Lateral Raises: 3 sets of 15 reps
Wednesday: Cardio and Core
  • High-Intensity Interval Training (HIIT): 20 minutes
  • Planks: 3 sets of 1 minute
  • Russian Twists: 3 sets of 15 reps per side
  • Leg Raises: 4 sets of 12 reps


Thursday: Lower Body - Focus on Quads and Glutes

  • Leg Press: 4 sets of 10 reps
  • Goblet Squats: 3 sets of 12 reps
  • Reverse Lunges: 3 sets of 12 reps per leg
  • Glute Bridges: 3 sets of 15 reps
  • Bulgarian Split Squats: 3 sets of 10 reps per leg
Friday: Upper Body - Pull Focus
  • Pull-Ups/Assisted Pull-Ups: 4 sets of 8 reps
  • Bent Over Rows: 3 sets of 10 reps
  • Lat Pull-downs: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 15 reps
  • Face Pulls: 3 sets of 15 reps

Saturday: Rest Day or Active Recovery

Take a complete rest day or engage in active recovery such as yoga, light swimming, or walking.

Sunday: Full Body Conditioning

  • Kettlebell Swings: 4 sets of 15 reps
  • Burpees: 4 sets of 12 reps
  • Box Jumps: 3 sets of 10 reps
  • Mountain Climbers: 3 sets of 30 seconds
  • Tire Flips: 3 sets of 8 reps

Nutrition and Supplements

Equally important to your workout routine is your nutrition and supplementation plan. Stick to a high-protein diet and consider supplements like whey protein, BCAAs, and a multivitamin to support muscle growth and recovery.


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Tips to Enhance Your Routine

  • Track Progress: Keep a workout journal to monitor your progress.
  • Switch Routines: Every four to six weeks, alter your routine to prevent plateaus.
  • Mind-Muscle Connection: Focus on the contraction of muscles during exercises.
  • Pose Practice: Incorporate posing practice into your routine to become comfortable onstage.



Get started training for your competition today!

Start with the Strong Club and explore the variety of workouts available, try out delicious recipes, watch exclusive videos from our coaches, take the posing 101 course, and more!

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