Bikini Competition Workout Plan
Five days shaped around what the division is actually judged on: glutes, shoulders and a back that holds a line.
Who it’s for
For anyone training toward a bikini division or simply wanting that shape. The week is weighted to the areas the category rewards — two glute-led days, a dedicated shoulder day for the delt width that makes a waist look smaller, and back and arms together. It assumes you are past your first year of training.
How the week runs
Five sessions: glutes, shoulders, quads, back and arms, then glutes and legs again. Glutes appear twice by design. Shoulders get their own day rather than a few sets tacked onto a push session, because lateral delt development is slow and needs the volume.
The program
All 5 sessions and 25 exercises, exactly as they arrive in the app. Rep ranges and rest are the defaults — change any of them once it is yours.
Bikini Day 1 – Glutes
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell Hip ThrustBarbell · compound | Glutes | 4 | 8–12 | 120s |
| Romanian DeadliftBarbell · compound | Hamstrings | 3 | 8–12 | 120s |
| Cable KickbackCable · isolation | Glutes | 3 | 10–15 | 90s |
| Lying Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 90s |
| Hip AbductorMachine · isolation | Abductors | 3 | 10–15 | 90s |
Bikini Day 2 – Shoulders
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Overhead PressBarbell · compound | Shoulders | 4 | 8–12 | 120s |
| Dumbbell Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| Reverse Pec DeckMachine · isolation | Upper back | 3 | 10–15 | 90s |
| Front RaiseDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| Cable CrunchCable · isolation | Abs | 3 | 10–15 | 90s |
Bikini Day 3 – Quads
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Hack Squat MachineMachine · compound | Quads | 4 | 8–12 | 120s |
| Leg PressPlate machine · compound | Quads | 3 | 8–12 | 120s |
| Dumbbell Walking LungeDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Leg ExtensionsMachine · isolation | Quads | 3 | 10–15 | 90s |
| Standing Calf RaiseBodyweight · isolation | Calves | 3 | 10–15 | 90s |
Bikini Day 4 – Back & Arms
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| PulldownsCable · compound | Lats | 4 | 8–12 | 120s |
| Seated Cable RowCable · compound | Upper back | 3 | 8–12 | 120s |
| FacepullCable · isolation | Upper back | 3 | 10–15 | 90s |
| Dumbbell Bicep CurlDumbbell · isolation | Biceps | 3 | 10–15 | 90s |
| Triceps ExtensionsDumbbell · isolation | Triceps | 3 | 10–15 | 90s |
Bikini Day 5 – Glutes & Legs
5 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Barbell Hip ThrustBarbell · compound | Glutes | 4 | 8–12 | 120s |
| Bulgarian Split SquatsDumbbell · compound | Quads | 3 | 8–12 | 120s |
| Cable KickbackCable · isolation | Glutes | 3 | 10–15 | 90s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Calf RaisesMachine · isolation | Calves | 3 | 10–15 | 90s |
Run it without typing any of it in
This split is built into Gym Journal. Star it and it becomes your week — the app knows what today’s session is, tracks every set, and tells you when to add weight.
Frequently asked questions
How long before a show should I start prep?
Training structure like this can run year-round. The nutrition side of prep is usually 12–20 weeks depending on where you are starting, and that is a conversation for a coach rather than an app.
Why train shoulders on their own day?
Lateral delts are what create the shoulder-to-waist line the division is judged on, they are small, and they recover fast. A dedicated day is the simplest way to give them enough sets.
Do I need cardio as well?
For a show, eventually — but cardio is a fat-loss tool, not a shaping one. The training here is what builds the shape; cardio and food reveal it.