Bikini

Intermediate
Program
Bikini Intermediate
This program is made for someone who is a competitor in the bikini division and has experience under the barbell or an
experienced lifter who wants train like a bikini competitor (but may not want to compete). This is an affordable alternative to
hiring a coach while still getting a quality training program that will push you.   

This program will be split into two cycles, each 5 weeks in length for a total of 10 weeks. You will be training on a 5-day split.
Each training day will have 1 main lift and will then move onto another compound lift or accessory work. The squat, dead lift,
strict overhead press, and a variation of overhead press will be the foundation of the program. Hip thrusts will always be the
secondary movement throughout the program for lower body since glute development is a main focus in bikini.

Your main lifts will vary in sets and reps daily and be based off of a percentage of your 1 rep max (RM) for that movement
(except the variation overhead press). So if you do not have a 1 RM my advice would be to find one for each lift. Take a week
to test them and then start the program. Intensity (% of weight on the bar) will normally change day to day along with the
number of repetitions. Some days will be easier than others and some days will be harder. DO NOT make the easy days hard
they are there for a reason. The goals in this program are to gain size and strength in an efficient manner. Training days will
focus on one of the three:

1. Metabolic stress/hypertrophy.

2. Recovery while still achieving volume without fatigue.

3. Handling heavy weights with lower repetitions/more sets to achieve a stimulus from higher intensity while maintaining
technique and safety.

There are some max rep (MR) sets implemented sparingly throughout the 10 weeks. As mentioned before do not go to
absolute failure on these sets if you are unsure if you can finish another rep DO NOT attempt another rep. Saving one in the
tank is more effective than ruining x amount of following training days from accumulating too much fatigue on one MR set.  

Accessory work sets are on a 3-week rotation. You will rotate each 5-week cycle separately so you will not completely make it
through 2 full rounds of the rotation. The wave for a 5-week cycle will look like this:
Week 1 sets of 3
Week 2 sets of 4
Week 3 sets of 5
Week 4 sets of 3
Week 5 sets of 4
Week 6-10 is structured with the same 3-week rotation.

Accessory movements are not programmed for you. We have provided a bank of exercises for you to choose from giving you
freedom in which movements you would like to pick for that day. Don’t be afraid to try new exercises that you have never done
before on the list and if we have missed something you feel targets the specified area, then by all means go for it!

The accessory movement bank was chosen to compliment the main movements and work on areas that are highly specific
to bikini competitors – hamstrings, glutes, and shoulders. Some people may need more work than others on a lagging muscle
group. This is taken care of by a fifth day for accessory work only. There is a guideline to follow to work on the specific body
parts mention above (legs, glutes, and shoulders). If you have a more specific weak muscle group in your physique, feel free
to dedicate this day to bringing up that weak point with 3-4 movements. Try to keep barbell movements away on these days
and focus on more isolation work. 

Disclaimer: LoCoFit LLC is not a medical doctor and the information contained herein should not be taken as medical
advice.  These are only recommendations.  These recommendations should NOT be taken as medical advice, nor
are they intended to diagnose, treat, cure or prevent any health problem.  Recommendations by LoCoFit LLC are
not intended to replace the advice of a physician or health professional.  Please consult your physician or a health
professional before beginning any diet or exercise program.

02 Bikini Intermediate Program

 WEEK 1
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Squat Strict standing overhead press

(OHP)
Warmup 50% 1 x 5
A Warmup 50% 1 x 5
60% 1 x 4 A
Working 60% 4 x 5
Working 70% 5 x 4
60% 1 x max rep
B Hip thrust 3x8 (MR)
C Leg accessory 3 x 10-12 B Shoulder accessory 3 x 10-12
D Leg accessory 3 x 15-20
C Shoulder accessory 3 x 15-20
E Calf accessory 3 x 20-25
D Arm accessory 3 x 12-15

E Arm accessory 3 x 12-15

DAY - 3
F Core work 3 x faillure
Deadlift

A Warmup 50% 1 x 5 DAY - 4

Working 60% 4 x 10-12 Variation overhead press
A 3x8
(OHP)
B Hip thrust 3 x 12
B Back accessory 3 x 8-12
C Leg accessory 3 x 10-12
C Back accessory 3 x 12-15
D Leg accessory 3 x 15-20
D Shoulder accessory 3 x 8-12
E Calf accessory 3 x 20-25
E Shoulder accessory 3 x 12-15

DAY - 5 F Core work 3 x failure

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

03 Bikini Intermediate Program

 WEEK 2
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Squat Strict standing overhead press

(OHP)
Warmup 50% 1 x 5
A
Warmup 50% 1 x 10
A 60% 1 x 4
Working 60% 5 x 10-12
70% 1 x 3
B Shoulder accessory 4 x 10-12
Working 80% 5 x 3
C Shoulder accessory 4 x 15-20
B Hip thrust 4x6
D Arm accessory 4 x 12-15
C Leg accessory 4 x 10-12
E Arm accessory 4 x 12-15
D Leg accessory 4 x 15-20
F Core work 4 x faillure
E Calf accessory 4 x 15-20

DAY - 4
DAY - 3
Variation overhead press
A 4x8
Deadlift (OHP)

Warmup 50% 1 x 5 B Back accessory 4 x 8-12

A
60% 1 x 4 C Back accessory 4 x 12-15

Working 65% 5 x 5 D Shoulder accessory 4 x 8-12

B Hip thrust 4 x 12 E Shoulder accessory 4 x 12-15

C Leg accessory 4 x 10-12 F Core work 4 x failure

D Leg accessory 4 x 15-20

E Calf accessory 4 x 15-20

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

04 Bikini Intermediate Program

 WEEK 3
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Squat Strict standing overhead press

(OHP)
Warmup 50% 1 x 5
A Warmup 50% 1 x 5
60% 1 x 4
A 60% 1 x 4
Working 70% 3-4 x 6-8
Working 65% 4 x 5
B Hip thrust 5x8
65% 1 x max rep
C Leg accessory 5 x 10-12
(MR)
D Leg accessory 5 x 15-20 B Shoulder accessory 5 x 10-12
E Calf accessory 5 x 10-12 C Shoulder accessory 5 x 15-20
D Arm accessory 5 x 12-15
DAY - 3
E Arm accessory 5 x 12-15
Deadlift
F Core work 5 x faillure
Warmup 50% 1 x 5

A 60% 1 x 4 DAY - 4

70% 1 x 3 Variation overhead press

A 5x8
(OHP)
Working 80-85% 5 x 3
B Back accessory 5 x 8-12
B Hip thrust 5x6
C Back accessory 5 x 12-15
C Leg accessory 5 x 10-12
D Shoulder accessory 5 x 8-12
D Leg accessory 5 x 15-20
E Shoulder accessory 5 x 12-15
E Calf accessory 5 x 10-15
F Core work 5 x failure

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

05 Bikini Intermediate Program

 WEEK 4
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Squat Strict standing overhead press

(OHP)
Warmup 50% 1 x 5
A Warmup 50% 1 x 5
60% 1 x 4
A
60% 1 x 4
Working 65% 5 x 5
70% 1 x 3
B Hip thrust 3 x 12
Working 80-85% 5 x 3
C Leg accessory 3 x 10-12
B Shoulder accessory 3 x 10-12
D Leg accessory 3 x 15-20
C Shoulder accessory 3 x 15-20
E Calf accessory 3 x 20-25
D Arm accessory 3 x 12-15

DAY - 3 E Arm accessory 3 x 12-15

F Core work 3 x faillure
Deadlift

Warmup 50% 1 x 5
A DAY - 4
60% 1 x 4
Variation overhead press
A 3 x 12
Working 70% 3-4 x 6-8 (OHP)

B Hip thrust 3x8 B Back accessory 3 x 8-12

C Leg accessory 3 x 10-12 C Back accessory 3 x 12-15

D Leg accessory 3 x 15-20 D Shoulder accessory 3 x 8-12

E Calf accessory 3 x 20-25 E Shoulder accessory 3 x 12-15

F Core work 3 x failure

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

06 Bikini Intermediate Program

 WEEK 5
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Squat Strict standing overhead press

(OHP)
Warmup 50% 1 x 5
Warmup 50% 1 x 5
60% 1 x 4
A
60% 1 x 4
70% 1 x 3
A 70% 1 x 3
80% 1 x 2
Working 75% 5 x 4
Working 85% 1 x 1-2
B Shoulder accessory 4 x 10-12
90% 1 x 1
C Shoulder accessory 4 x 15-20
85% 1 x 1-2
D Arm accessory 4 x 12-15
B Hip thrust 4x6
E Arm accessory 4 x 12-15
C Leg accessory 4 x 10-12
F Core work 4 x faillure
D Leg accessory 4 x 15-20

E Calf accessory 4 x 15-20

DAY - 4

Variation overhead press

DAY - 3 A 4x6
(OHP)

Deadlift B Back accessory 4 x 8-12

Warmup 50% 1 x 5 C Back accessory 4 x 12-15

A
60% 1 x 4 D Shoulder accessory 4 x 8-12

Working 75% 5 x 4 E Shoulder accessory 4 x 12-15

B Hip thrust 4x8 F Core work 4 x failure

C Leg accessory 4 x 10-12

D Leg accessory 4 x 15-20 DAY - 5

E Calf accessory 4 x 15-20 Glute/hamstring focus

A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

07 Bikini Intermediate Program

 WEEK 6
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Deadlift A Variation overhead press (OHP) 3 x 10

Warmup 50% 1 x 5 B Back accessory 3 x 8-12
A
60% 1 x 4 C Back accessory 3 x 12-15
Working 70% 5 x 4 D Shoulder accessory 3 x 8-12
B Hip thrust 3x6 E Shoulder accessory 3 x 12-15
C Leg accessory 3 x 10-12 F Core work 3 x failure
D Leg accessory 3 x 15-20

E Calf accessory 3 x 20-25 DAY - 4

Strict standing overhead press

(OHP)
DAY - 3
Warmup 50% 1 x 5
Squat A
60% 1 x 4
A Warmup 50% 1 x 5
Working 70% 5 x 4
Working 60% 5 x 8
B Shoulder accessory 3 x 10-12
B Hip thrust 4x8
C Shoulder accessory 3 x 15-20
C Leg accessory 3 x 10-12
D Arm accessory 3 x 12-15
D Leg accessory 3 x 15-20
E Arm accessory 3 x 12-15
E Calf accessory 3 x 20-25
F Core work 3 x faillure
DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

08 Bikini Intermediate Program

 WEEK 7
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Deadlift A Variation overhead press (OHP) 4 x 10

Warmup 50% 1 x 5 B Back accessory 4 x 8-12
A 60% 1 x 4 C Back accessory 4 x 12-15
70% 1 x 3 D Shoulder accessory 4 x 8-12
Working 80% 5 x 3 E Shoulder accessory 4 x 12-15
B Hip thrust 4x4 F Core work 4 x failure
C Leg accessory 4 x 10-12
DAY - 4
D Leg accessory 4 x 15-20
Strict standing overhead press
E Calf accessory 4 x 15-20
(OHP)

Warmup 50% 1 x 5
DAY - 3 A
60% 1 x 4
Squat
Working 75% 5 x 4
Warmup 50% 1 x 5
A B Shoulder accessory 4 x 10-12
60% 1 x 4
C Shoulder accessory 4 x 15-20
Working 65% 5 x 5
D Arm accessory 4 x 12-15
B Hip thrust 4 x 10
E Arm accessory 4 x 12-15
C Leg accessory 4 x 10-12
F Core work 4 x faillure
D Leg accessory 4 x 15-20

E Calf accessory 4 x 15-20

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

09 Bikini Intermediate Program

 WEEK 8
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Deadlift A Variation overhead press (OHP) 5 x 10

Warmup 50% 1 x 5 B Back accessory 5 x 8-12
A
60% 1 x 4 C Back accessory 5 x 12-15
Working 75% 5 x 4 D Shoulder accessory 5 x 8-12
B Hip thrust 5x6 E Shoulder accessory 5 x 12-15
C Leg accessory 5 x 10-12 F Core work 5 x failure
D Leg accessory 5 x 15-20

E Calf accessory 5 x 10-12 DAY - 4

Strict standing overhead press

(OHP)
DAY - 3
Warmup 50% 1 x 5
Squat
A 60% 1 x 4
Warmup 50% 1 x 5

A 60% 1 x 4 70% 1 x 3

70% 1 x 3 Working 75% 3-4 x 6

Working 80-85% 5 x 3 B Shoulder accessory 5 x 10-12

B Hip thrust 5x4 C Shoulder accessory 5 x 15-20

C Leg accessory 5 x 10-12 D Arm accessory 5 x 12-15

D Leg accessory 5 x 15-20 E Arm accessory 5 x 12-15

E Calf accessory 5 x 10-12 F Core work 5 x faillure

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

10 Bikini Intermediate Program

 WEEK 9
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Deadlift A Variation overhead press (OHP) 3x4

Warmup 50% 1 x 5 B Back accessory 3 x 8-12
A
60% 1 x 4 C Back accessory 3 x 12-15
Working 65% 5 x 5 D Shoulder accessory 3 x 8-12
B Hip thrust 3 x 10 E Shoulder accessory 3 x 12-15
C Leg accessory 3 x 10-12 F Core work 3 x failure
D Leg accessory 3 x 15-20
DAY - 4
E Calf accessory 3 x 20-25
Strict standing overhead press
(OHP)
DAY - 3
A
Warmup 50% 1 x 5
Squat
Working 60% 3 x 10
Warmup 50% 1 x 5
A B Shoulder accessory 3 x 10-12
60% 1 x 4
C Shoulder accessory 3 x 15-20
Working 70% 3-4 x 6-8
D Arm accessory 3 x 12-15
B Hip thrust 3x6
E Arm accessory 3 x 12-15
C Leg accessory 3 x 10-12
F Core work 3 x faillure
D Leg accessory 3 x 15-20

E Calf accessory 3 x 20-25

DAY - 5

Glute/hamstring focus
A 3-5 x 10-12
accessory

Glute/hamstring focus
B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

11 Bikini Intermediate Program

 WEEK 10
Notes
Warmup : Start with the barbell for each compound lift (SQ, OHP, DL and HT) for your first warmup set and then follow the
warmup set progression detailed below each lift.

Variation of OHP : Choose between seated BB OHP, seated DB OHP, standing DB OHP or a machine OHP.

Rest periods : Rest for as long as necessay between sets on your main movement (exercise A) and keep a moderate rest
period between the rest of the exercises (B-E). If you are short on time, you may superset some of the accessory exercises but
this is not a requirement.

Leg day hip/glute activation : I highly recommend purchasing a Hip Circle from howmuchyabench.net or Amazon and use it
before all leg workouts! Forward, backward and lateral walks are my favorite movements. You can also perform a few sets of
body weight squats with the Hip Circle for extra hip/glute activation.

DAY - 1 DAY - 2

Deadlift A Variation overhead press (OHP) 4x6

Warmup 50% 1 x 5 B Back accessory 4 x 8-12
60% 1 x 4 C Back accessory 4 x 12-15
70% 1 x 3 D Shoulder accessory 4 x 8-12
A
80% 1 x 2 E Shoulder accessory 4 x 12-15
Working 85% 1 x 1-2 F Core work 4 x failure
90% 1 x 1

85% 1 x 1-2 DAY - 4

B Hip thrust 3x4 Strict standing overhead press

(OHP)
C Leg accessory 4 x 10-12
A Warmup 50% 1 x 5
D Leg accessory 4 x 15-20
60% 1 x 4
E Calf accessory 4 x 15-20
Working 70% 5 x 4

B Shoulder accessory 4 x 10-12

DAY - 3
C Shoulder accessory 4 x 15-20
Squat
D Arm accessory 4 x 12-15
Warmup 50% 1 x 5
A E Arm accessory 4 x 12-15
60% 1 x 4
F Core work 4 x faillure
Working 70% 5 x 4

B Hip thrust 4x6 DAY - 5

C Leg accessory 4 x 10-12 Glute/hamstring focus
A 3-5 x 10-12
D Leg accessory 4 x 15-20 accessory

E Calf accessory 4 x 15-20 Glute/hamstring focus

B 3-5 x 15-20
accessory

C Shoulder accessory 3-5 x 10-12

D Shoulder accessory 3-5 x 15-20

12 Bikini Intermediate Program

 ACCESSORY MOVEMENT BANK

LEG ACCESSORY SHOULDER ACCESSORY

Barbell RDL Seated dumbell lateral raises

Dumbell RDL Standing dumbell lateral raises

Barbell lunges Single arm dumbell lateral raise

Dumbell lunges Cable lateral raise

GHR (glute ham raise) machine Machine lateral raise

Reverse hyper Seated dumbell front raise

Wide stance leg press Standing dumbell front raise

Shoulder width leg press Barbell front raise

Single leg leg press Cable front raise

Dumbell goblet squat Rear delt machine

Dumbell plie squat Cable face pulls

Plyo box step ups (vary height) Incline dumbell rear delt raises

Hamstring curls Bent over dumbell rear delt raises

Hip thrust on hamstring curl Mini band/micro mini band pull aparts

Leg extensions Machine overhead press

Hyperextensions

Cable pull throughs ARM ACCESSORY

Cable squats Cable overhead extensions (vary attachements)
Cable kickbacks Cable pressdowns (vary attachments)
Bulgarian split squats Dumbell skull crushers
Hip abductor machine (glutes off seat) Barbell skull crushers
Kickback/glute machine Close grip bench press

Standing calf raise Cable bicep curls (vary attachements)

Seated calf raise Machine bicep curls
Donkey calf raise Dumbell bicep curls
Calf raises on leg press Barbell bicep curls

BACK ACCESSORY

Dumbell row

Chest supported dumbell row

T Bar row

Chest supported T Bar row

Horizontal cable row (vary attachements)

Horizontal machine row (vary hand placement)

Vertical cable pulldowns (vary attachements)

Vertical pulldowns (vary hand placement)

Pull ups/assisted pull ups

13 Bikini Intermediate Program