Building The Bikini Body 4.0

STRONG
01. Introduction.................................................................................................01
02. Long-Term Improvements........................................................................04
03. Linear Periodisation...................................................................................06
04.Training Program........................................................................................07
Phase 1: 3 x 15,12,10 - Unilateral Focused........................................................07
Phase 2: 4 x 8 + Rest Pause Last Set...............................................................08
Phase 3: 3 x 5 + 1 x 10............................................................................................10
Your 12 Week Training Program........................................................................12
05.Nutrition......................................................................................................42
Long-Term Dieting Advice..................................................................................42
Long-Term Build.....................................................................................................43
Patience in your Build...........................................................................................44
Transitioning to a Cut . ..........................................................................................44
06.Conclusion..................................................................................................45
Purchased by Marisol Bernal of Marisol Bernal Oceanside United States (US). Email mbernnn@gmail.com
| Phone: 7606727785 ID: 286374 on December 29, 2021
01 INTRODUCTION
Hey everyone!
Welcome to Part 4 of the Building the Bikini Body series!
I know… I said that Building the Bikini Body Part 3 was going to be the final one but, I couldn’t help myself! I
am so excited to bring you this 4th installment of the Building the Bikini Body series!
Before I get to work on any new program, I have to think about why I should create this new program.
Obviously, there needs to be a demand for the product (and let me tell you, there was for this!), but there
also needs to be mental stimulation for myself. I need to be in the groove to write programs, and you
caught me on a good week (lol).
The Building the Bikini Body series has proven to be very popular and successful, which as a coach is really
great to see. The main reason that I actually created this 4th part of the series, is because of so many women
who committed to the whole 36 weeks and not just the initial 12-weeks. It made it so clear to see how
dedicated you are to achieving and sustaining long term results.
Social media is filled with quick fixes and the latest fads. As I am sure, the majority of you now know that
these social media reels are not how you create and keep a world-class physique. It takes some serious
time, commitment, a good training routine and optimal nutrition to reach goals and see some massive
changes in your physique. If you are here, doing Building the Bikini Body Part 4, you understand all of this
and actually know what it takes.
That makes me so happy.
PA G E 2
01 INTRODUCTION
You will see my female clients on my social media, who have trained their asses off for through YEARS of
coaching with me. My client Nurah, recently came 2nd in the world in the PRO category of the WBFF Bikini
Show in Las Vegas! This is an incredible achievement and has taken us over 3 years of working together to
achieve.
That’s progress, but that’s also the benefit of allowing me long term to work with you.
I want that for you too! Maybe you won’t place second in the world, but I can for sure help to continue to
take your training to a new level. With that being said, it’s time for the 4th chapter of Building the Bikini Body!
I am thrilled to have you back once more and I am even more excited to have you get to work on this new
program these next 12 weeks!
Good luck!
PA G E 3
02 LONG-TERM IMPROVEMENTS
Something that really separates people who build just good strength or good physiques, to the people
who go on to build great strength and great muscle mass is a hunger to keep improving. I am fortunate to
have my own private online clients who I have worked with for years now, who continually want to work
with me to hit new and bigger goals.
We often think the hardest step towards hitting a goal is the first step - creating momentum and actually
getting out there and trying. You would be right in thinking that!
I have seen first hand that the majority of people who want change, are the ones who don’t want to lift a
finger to get it… if only it was that easy. You, although, have shown me that you’re not one of these people
because you’re here, doing the 4th Building the Bikini Body program.
The second obstacle that many people come across after achieving results is to keep progressing! The fun
aspect of training can start to wear off and it sometimes becomes more of a chore, making the goals you
have feel like they are drifting further and further away.
This is where I find people go 1 of 3 ways:
1 Long Term Plateau: This is the most common pathway, when you keep going to the gym
and training consistently. Your nutrition is okay and you’re training well, but after 6 months you
realise that you haven’t made any real progress for a while.
2 Going Backwards: This pathway is when you stop doing the things that got you the
momentum of achieving results in the first place. You stop doing everything and often find
yourself in a worse place than when you started. I see this a lot, when all that energy and
excitement around your initial goal is reached, there is a sense of being stuck.
PA G E 4
02 LONG-TERM IMPROVEMENTS
3 Keep Progressing: This is the most rarely seen pathway, but is the best one! This is when
you achieve results, are proud of all of your efforts and progress and realise that the job isn’t
quite over. If you’re in this group, you’ll want to keep progressing and levelling up to see how
far you can improve. You’ll set new goals, bigger and better than before, and continue to
work harder, smarter, and continue to improve.
The third pathway is where I want you to be - this is the goal of Building the Bikini Body Part 4! The biggest
step of long term improvement is actually a hunger to want to get better and continue to level up your
goals.
You had an original goal to one day squat 80kg? You did it! Amazing! Now let’s set a new goal
of a 100kg squat.
You had a goal of feeling confident in your body to wear a bikini on your holiday. You achieved
it? Awesome! Now let’s get that confidence up for you to do your first ever photo shoot!
You placed 4th in your bikini comp, even though your goal was one day to become a Pro Bikini
Diva. Instead of placing 4th and feeling down and you are not Pro level, you acknowledge
your progress and look at what needs to be done to develop your physique into a Pro. You
get to work and devote the next 6-9 months to bringing up those weak points and then get
back on stage and go win your show!
All the women I train, consistently hit small goals and then set new goals. Set short term goals, then set long
term goals!
Improving continuously comes back down to following great programs and being consistent with your
nutrition, but it’s also about identifying new goals and having a true hunger to continually get better. This
is why I wanted to create this new BBB program - for all the women who continually invest into these
programs. I wanted to keep giving you the foundations to achieve your goals.
In saying all of this, my strong suggestions are:
Write down new goals:
Goals for next 12 weeks.
Goals for 6 months.
Goals for 1 year.
Now, let’s go crush some new goals!
PA G E 5
03 LINEAR PERIODISATION
Linear periodisation is a type of periodisation that I have not used until now in the Building the Bikini Body
series. When you think ‘linear’, you think of a straight line. Previously, we have used undulating periodisation
which refers to up and down. In undulating programs, we had phases of accumulation and intensification,
meaning they were going between volume and intensity.
With linear periodisation we do not undulate. Rather, we start with a higher rep range and lower intensity
and as the 12 weeks progress, the rep range lowers and intensity increases. It’s a linear progression from
low intensity to high intensity.
For these 12 weeks, the program is broken down into 3 x 4 week phases:
Phase 1 - 3 x 15,12,10
Phase 2 - 4 x 8
Phase 3 - 3 x 5 + 1 x 10
As you can see, in each phase the reps decrease which will allow for the load we lift to increase. Our goal
is to begin with more volume in the first phase then lower it as the 12 weeks progress while we increase
the intensity.
Volume and intensity have an inverse relationship, meaning as one goes up, the other
must come down.
PA G E 6
04 TRAINING PROGRAM
Phase 1: 3 x 15,12,10 - Unilateral

Our first 4-week training phase will be focused on upper-end hypertrophy rep ranges of 10-15. Our focus
will be a little different from my usual focus of big compound, traditional lifts with a switch of emphasis on
unilateral movements. Unilateral exercises are when we can focus predominantly on one side of the body
in the exercise before swapping to the other side, such as a single leg hip thrust, step up, split squat, one
arm row, one arm overhead press, etc.
This is a great way to try and attack any imbalances which can occur from long term lifting, especially when
just doing barbell work alone. Dumbbell work can help alleviate imbalances due to the need for both sides
to do a lot of work to stabilise the movement, but the best way I always find to truly bring up an imbalance,
whether it’s in strength or muscular on opposing sides of the body, is through unilateral work.
This does not mean that this phase is not still targeted around building muscle or any less
effective. It is just as effective!
Instead of barbell squats, deadlifts or bench presses, our focus this phase is more on split squats, single
leg hinges and single leg thrusts - exercises where we can bias one side of the body. I often find with
clients, when we devote a training phase to unilateral work, their strength on these movements dramatically
improves in no time at all.
In this first phase, we begin each day with a unilateral movement. Whereas usually, for instance, a split squat
or single leg thrust would be placed after a big movement like the squat or deadlift. In this phase, I have
actually reversed the order.
PA G E 7
04 TRAINING PROGRAM
The A) series are unilateral focused movements with a 15,12,10 rep range. They are placed first in the
workout as they are the priority of the training cycle.
Then in the B) series , I place more traditional compound focus on heavy movements such as the hack
squat and Romanian deadlift.
Not all exercises are unilateral, but a large amount are.

When it comes to loading the bar for a 3 x 15,12,10 rep range, we need to remember that the rep range
dictates how much load should be placed on the bar. Your 15 rep sets should be a lighter weight than what
you 10 rep sets will be, and so on. Basically, for the 15,12,10 rep jump over the 3 sets... ADD WEIGHT TO THE
BAR!
I would go with around 5-7% increases in weight each set. For example:
15 reps - 80kg
12 reps - 85kg
10 reps - 90kg
Then the following week, begin with a small load increase such as
15 reps - 82.5kg
12 reps - 87.5kg
10 reps - 92.5kg
As always, use week 1 as a feeling out week for load selection. These sets should all have a good 2-3 reps
left in the tank - nothing close to failure. We need to be able to progress the load each week and this is
a 4-week phase, so give yourself the chance to progress each week. The 4th and final week is where we
really push things. That’s where we set our personal bests for those rep ranges!
Phase 2: 4 x 8 + Rest Pause Last Set
In phase 2, we are bringing the big lifts back in! Plus, the wonderful intensity technique of a rest pause
method! I have used the rest pause method throughout my programs, particularly in BBB 1! Now, they are
back with a vengeance!
Now, not every single exercise will have a rest pause, but some do. The ones that do are where we
are going all out! This is why only a few exercises in each of the training sessions will have this intensity
technique.
PA G E 8
04 TRAINING PROGRAM
Before I break down the rest pause method, let’s go into the training phase. As it’s a linear periodisation
we are using, I have brought down reps from upper-end hypertrophy (15,12,10) to the lower-end traditional
hypertrophy rep range of 8 reps. This will naturally allow us to place more load on the bar or machine to
allow you to lift more weight! I find that 8 reps is a good place as it gives us enough reps to deliver really
good hypertrophy adaptations without going so low where you feel a little beat up. But they also give
you low enough reps you can still lift nice and heavy and feel like a boss! A great rep range to have in our
second training phase!.
With reps being lower, I have also brought back squats which we will be doing twice a week. Low Bar
Squats on Mondays, then High Bar Squats on Fridays! You all by now know that I love squats, so both
variations in the week are covered to give you some serious leg work.
On Wednesday’s lower body session, I have an exercise I have been using a lot lately - the trap bar deadlift.
I know that some of you may not have access to a trap bar… don’t worry! You can replace this exercise with
BB Romanian deadlifts - simple swap! If you do have access to one, then obviously use the trap bar.
Due to the handle placement of a trap bar deadlift, it requires less of a forward hinged torso which can take
off load being distributed to the lower back. This can be an awesome way to avoid lower back pain for
those of you who have had experience with injuries.
For loading the bar in the 4 x 8 phase, what I want is constant tension loading. This means that you will keep
the same weight for all 4 sets of that workout instead of the traditional ramping method I use.
For example, your total 4-week phase would look something like this:
Week 1 - 80kg
Week 2 - 85kg
Week 3 - 87.5kg
Week 4 - 90kg
Although, you would only increase your weight in your next week if you achieved all 4 sets of 8 the week
before. So, in the example above, your week 2 weight would only increase to 85kg if you lifted all 4 sets of
8 in week 1 at 80kg.
Please note that I only want 2.5-5kg jumps week to week on these lifts. You’ll see in the example that there
is a slightly larger jump from week 1-2, then smaller increases the closer we get to our max weight we can
lift for 8 reps.
In terms of your 8 rep weight selection, try choosing what you would guess would be your 12-rep max.
Remember, we don’t want week 1 to be an all-out 8-rep max as that leaves us no room to move with adding
weight to the bar.
PA G E 9
04 TRAINING PROGRAM
The first few sets will be comfortable but the 4th and final set. due to the fatigue of previous sets, will begin
to be more difficult.
Now, let’s get into the rest pause intensity technique! After that 4th set, what you will do is rest for 20-30
seconds and then simply pick up the same weight and rep it out until failure. That’s all a rest pause is -
completing your set, then resting with a pause before getting back into that working set. Remember, keep
your technique though! Don’t let the form go to sh*t!
How many reps should you be able to achieve in a rest pause? Commonly around 60-70% of the previous
set number will be achieved. Meaning if you did 8 reps, then after the rest pause you should most likely be
able to achieve another 4-6 reps.
Phase 3: 3 x 5 + 1 x 10
Our final 4-week phase is a method that I have been using a whole lot recently with my Bikini clients, so I
am very excited to share it with you now!
What we are doing is commonly known as a skewed pyramid or using a back-off set. We do 3 sets of 5
reps and then we back right off and try to lift as much as we can for 1 set of 10 reps. The 5 reps will be low
enough to train our nervous system and then this back-off set will be a nice little burner for your body.
Now, this being our third phase of the linear periodisation, we are bringing the reps down again to increase
the intensity even further! However, I don’t want you to just be doing low reps for all sets in this last phase.
I want to have that final higher rep set to hit slightly different muscle fibres. This is why I have really loved
using this skewed pyramid with clients recently as I find it gives me the best of both worlds.
When it comes to loading the bar in this final phase, during the 3 sets of 5 reps I want you to go back to the
ramping method by adding weight to each set.
For example,
Set 1 - 5 reps - 80kg
Set 2 - 5 reps - 82.5kg
Then, for the final set, I want you to hit your 10-rep max and bring down the weight. Following on from the
example above, your final set would look like this:
PA G E 1 0
04 TRAINING PROGRAM
You will have to estimate this final set when it comes to the weight. After week 1, you’ll either realise that you
grossly underestimated or overestimated that 10 rep load. Learn from week 1, then apply better accuracy
with week 2 load choice for the 10 rep set.
I really think you will love this program. You will feel super strong with the 5 rep work and then find that 10
rep set extremely challenging, but also I believe will surprise yourself at the end of the 4th week with how
much your 10 rep max improves.
Our additional series of the phase will not be as low as 5 rep work, but more functional hypertrophy rep
range focused of 6-8 reps. We want to finish Building the Bikini Body Part 4 with really good numbers. It’s a
program to finish the 12-week guide off on a really high note.
By the final week, I think not only will you love how you are looking but how you are also performing! Good
luck!
PA G E 1 1
04 TRAINING PROGRAM
Your 12 Week Training Program
PROGRAM - 3 x 15,12,10 PHASE 1
CLICK THE WORKOUT NAMES TRACK YOUR WEIGHTS AND

STATS WITH GOOGLE SHEET!
BELOW TO ACCESS THE
VIDEO EXERCISE LIBRARY! CLICK HERE TO ACCESS
DAY WORKOUT CARDIO STEPS
MONDAY Lower 1
TUESDAY Upper 1
REFER TO BBB 1 FOR STEP AND

WEDNESDAY Lower 2
CARDIO REQUIREMENTS AS
THIS DEPENDS ON YOUR
THURSDAY REST NUTRITION!
FRIDAY Upper 2
SATURDAY Lower 3
SUNDAY REST
PA G E 1 2
04 TRAINING PROGRAM
TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

LOWER 1 EXERCISE LIBRARY FOR
MONDAY
THIS WORKOUT!
A1 DB Front Foot Elevated Split Squats
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 3 15,12,10 Each Leg 75 2010
2 3 15,12,10 Each Leg 75 2010
3 3 15,12,10 Each Leg 75 2010
4 3 15,12,10 Each Leg 75 2010
A2 Single Lying Leg Curl

1 3 15,12,10 Each Leg 75 2010
2 3 15,12,10 Each Leg 75 2010
3 3 15,12,10 Each Leg 75 2010
4 3 15,12,10 Each Leg 75 2010
B BB Romanian Deadlift

1 4 10 150 3010
2 4 10 150 3010
3 4 10 150 3010
4 4 10 150 3010
C1 Single Leg DB Hip Thrust

1 3 15 Each Leg 60 2010
2 3 15 Each Leg 60 2010
3 3 15 Each Leg 60 2010
4 3 15 Each Leg 60 2010
C2 Standing Straight Leg 45* Kickbacks - Cable

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010
PA G E 1 3
04 TRAINING PROGRAM

MONDAY
THIS WORKOUT!
D Leg Extensions

1 3 15-20 60 2010
2 3 15-20 60 2010
3 3 15-20 60 2010
4 3 15-20 60 2010
E Hanging Straight Leg Raises

1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 1 4
04 TRAINING PROGRAM

UPPER 1 EXERCISE LIBRARY FOR
TUESDAY
THIS WORKOUT!
A1 Standing One Arm DB Overhead Press - Neutral

1 3 15,12,10 Each Arm 60 2010
2 3 15,12,10 Each Arm 60 2010
3 3 15,12,10 Each Arm 60 2010
4 3 15,12,10 Each Arm 60 2010
A2 Lat Pulldown - Pronated

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
B1 Standing DB Lateral Raises

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
B2 One Arm DB Rows

1 3 15,12,10 Each Arm 60 2010
2 3 15,12,10 Each Arm 60 2010
3 3 15,12,10 Each Arm 60 2010
4 3 15,12,10 Each Arm 60 2010
C1 Face Pulls

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
PA G E 1 5
04 TRAINING PROGRAM

TUESDAY
THIS WORKOUT!
C2 Tricep Rope Pushdown

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
D1 450 Prone DB Spider Curls

1 3 15,12,10 45 2010
2 3 15,12,10 45 2010
3 3 15,12,10 45 2010
4 3 15,12,10 45 2010
D2 Lying DB Triceps Extensions

1 3 15,12,10 45 2010
2 3 15,12,10 45 2010
3 3 15,12,10 45 2010
4 3 15,12,10 45 2010

1
2
3
4

1
2
3
4
PA G E 1 6
04 TRAINING PROGRAM

WEDNESDAY
THIS WORKOUT!
A1 Deficit DB Reverse Lunges

1 3 10-12 Each Leg 90 2010
2 3 10-12 Each Leg 90 2010
3 3 10-12 Each Leg 90 2010
4 3 10-12 Each Leg 90 2010
A2 One Leg KB Hip Thrusts

1 3 15,12,10 Each Leg 90 2010
2 3 15,12,10 Each Leg 90 2010
3 3 15,12,10 Each Leg 90 2010
4 3 15,12,10 Each Leg 90 2010
B Hack Squat

1 3 10 150 3010
2 3 10 150 3010
3 3 10 150 3010
4 3 10 150 3010
C Straddle Lift

1 3 15,12,10 90 2010
2 3 15,12,10 90 2010
3 3 15,12,10 90 2010
4 3 15,12,10 90 2010
D Leg Press - Feet Middle

1 3 15 90 2010
2 3 15 90 2010
3 3 15 90 2010
4 3 15 90 2010
PA G E 1 7
04 TRAINING PROGRAM

WEDNESDAY
THIS WORKOUT!
E Standing Straight Leg Kickbacks - Cable

1 3 15 Each Leg 60 2010
2 3 15 Each Leg 60 2010
3 3 15 Each Leg 60 2010
4 3 15 Each Leg 60 2010
F Decline Crunches

1 3 15 60 2010
2 3 15 60 2010
3 3 15 60 2010
4 3 15 60 2010

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 1 8
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
A1 300 Incline DB Press - Neutral

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
A2 BB Bent Over Rows - Pronated

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
B1 650 Prone DB Lateral Raises

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
B2 300 Prone DB Rows

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
C1 Kneeling One Arm Pulldowns - Cable

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
PA G E 1 9
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
C2 450 Prone DB Y-Raises

1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
D1 Cable Curls

1 3 15,12,10 45 2010
2 3 15,12,10 45 2010
3 3 15,12,10 45 2010
4 3 15,12,10 45 2010
D2 Straight Bar Cable Pushdowns

1 3 15,12,10 45 2010
2 3 15,12,10 45 2010
3 3 15,12,10 45 2010
4 3 15,12,10 45 2010

1
2
3
4

1
2
3
4
PA G E 2 0
04 TRAINING PROGRAM

SATURDAY
THIS WORKOUT!
A1 DB Back Foot Elevated Split Squats

1 3 15,12,10 Each Leg 90 2010
2 3 15,12,10 Each Leg 90 2010
3 3 15,12,10 Each Leg 90 2010
4 3 15,12,10 Each Leg 90 2010
A2 Seated Single Leg Curl

1 3 15,12,10 Each Leg 90 2010
2 3 15,12,10 Each Leg 90 2010
3 3 15,12,10 Each Leg 90 2010
4 3 15,12,10 Each Leg 90 2010
B BB Hip Thrusts

1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
C1 Leg Press - Feet High

1 3 15,12,10 30 2010
2 3 15,12,10 30 2010
3 3 15,12,10 30 2010
4 3 15,12,10 30 2010
C2 DB Squats - Heels Elevated - Constant Tension

1 3 15,12,10 120 2010
2 3 15,12,10 120 2010
3 3 15,12,10 120 2010
4 3 15,12,10 120 2010
PA G E 2 1
04 TRAINING PROGRAM

SATURDAY
THIS WORKOUT!
D Reverse Crunches - Slow Eccentrics

1 3 12,10,8 75 4010
2 3 12,10,8 75 4010
3 3 12,10,8 75 4010
4 3 12,10,8 75 4010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 2 2
04 TRAINING PROGRAM
PROGRAM - 4 x 8 PHASE 2

BELOW TO ACCESS THE
MONDAY Lower 1
TUESDAY Upper 1

WEDNESDAY Lower 2
FRIDAY Upper 2
SATURDAY Lower 3
SUNDAY REST
PA G E 2 3
04 TRAINING PROGRAM
TO ACCESS THE VIDEO PROGRAM: 4 x 8

MONDAY
THIS WORKOUT!
A Low Bar Squats Last Set - Rest Pause x 1

1 4 8 180 2010
2 4 8 180 2010
3 4 8 180 2010
4 4 8 180 2010
B Leg Press - Feet High Last Set - Rest Pause x 1

1 4 10 120 2010
2 4 10 120 2010
3 4 10 120 2010
4 4 10 120 2010
C1 Seated Leg Curl

1 3 8-10 75 2010
2 3 8-10 75 2010
3 3 8-10 75 2010
4 3 8-10 75 2010
C2 Deficit DB Reverse Lunges

1 3 8 Each Leg 75 2010
2 3 8 Each Leg 75 2010
3 3 8 Each Leg 75 2010
4 3 8 Each Leg 75 2010
D 450 Standing Straight Leg Kickbacks - Cable

1 3 10 Each Leg 60 2010
2 3 10 Each Leg 60 2010
3 3 10 Each Leg 60 2010
4 3 10 Each Leg 60 2010
PA G E 2 4
04 TRAINING PROGRAM

MONDAY
THIS WORKOUT!
E Cable Crunches - 1 & 1/4 Reps

1 3 10 60 2010
2 3 10 60 2010
3 3 10 60 2010
4 3 10 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 2 5
04 TRAINING PROGRAM

TUESDAY
THIS WORKOUT!
A1 450 Incline DB Press - Neutral Last Set - Rest Pause x 1

1 4 8 90 3010
2 4 8 90 3010
3 4 8 90 3010
4 4 8 90 3010
A2 Pull Ups - Neutral

1 4 3-5 90 3010
2 4 3-5 90 3010
3 4 3-5 90 3010
4 4 3-5 90 3010
B1 650 Prone DB Y-Raises

1 3 10-12 15 2010
2 3 10-12 15 2010
3 3 10-12 15 2010
4 3 10-12 15 2010
B2 450 Prone DB Lateral Raises Last Set - Rest Pause x 1

1 3 10-12 120 2010
2 3 10-12 120 2010
3 3 10-12 120 2010
4 3 10-12 120 2010
C Seated Row - Neutral Last Set - Rest Pause x 1

1 3 8-10 90 2010
2 3 8-10 90 2010
3 3 8-10 90 2010
4 3 8-10 90 2010
PA G E 2 6
04 TRAINING PROGRAM

TUESDAY
THIS WORKOUT!
D Seated Rope Pull to Neck

1 3 8-10 90 2010
2 3 8-10 90 2010
3 3 8-10 90 2010
4 3 8-10 90 2010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 2 7
04 TRAINING PROGRAM

WEDNESDAY
THIS WORKOUT!
A Trap Bar Deadlift OR BB Romanian Deadlift Last Set - Rest Pause x 1

1 4 8 180 2010
2 4 8 180 2010
3 4 8 180 2010
4 4 8 180 2010
B Kas Glute Bridge Last Set - Rest Pause x 1

1 4 10-12 120 2010
2 4 10-12 120 2010
3 4 10-12 120 2010
4 4 10-12 120 2010
C Leg Press - Feet Middle

1 3 10-12 100 2010
2 3 10-12 100 2010
3 3 10-12 100 2010
4 3 10-12 100 2010
D1 High Box - Step Ups

1 3 10 Each Leg 30 3010
2 3 10 Each Leg 30 3010
3 3 10 Each Leg 30 3010
4 3 10 Each Leg 30 3010
D2 450 Back Extension - DB Behind Head

1 3 10 90 2011
2 3 10 90 2011
3 3 10 90 2011
4 3 10 90 2011
PA G E 2 8
04 TRAINING PROGRAM

WEDNESDAY
THIS WORKOUT!
E Hanging Straight Leg Raises - 5 Second Pause at Top

1 3 12 90 1015
2 3 12 90 1015
3 3 12 90 1015
4 3 12 90 1015

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 2 9
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
A1 Seated BB Overhead Press Last Set - Rest Pause x 1

1 4 8 90 3010
2 4 8 90 3010
3 4 8 90 3010
4 4 8 90 3010
A2 Lat Pulldown - Mid-Pronated Last Set - Rest Pause x 1

1 4 8 90 3010
2 4 8 90 3010
3 4 8 90 3010
4 4 8 90 3010
B1 Standing DB Lateral Raises

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010
B2 Bent Over DB Rows

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010
C 450 Incline DB Curls Last Set - Rest Pause x 1

1 3 8-10 60 2010
2 3 8-10 60 2010
3 3 8-10 60 2010
4 3 8-10 60 2010
PA G E 3 0
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
D BB Skull Crushers Last Set - Rest Pause x 1

1 3 8-10 60 2210
2 3 8-10 60 2210
3 3 8-10 60 2210
4 3 8-10 60 2210

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 3 1
04 TRAINING PROGRAM

SATURDAY
THIS WORKOUT!
A High Bar Squats Last Set - Rest Pause x 1

1 4 8 180 2010
2 4 8 180 2010
3 4 8 180 2010
4 4 8 180 2010
B BB Hip Thrusts - 1 & 1/4 Reps Last Set - Rest Pause x 1

1 4 8 120 2010
2 4 8 120 2010
3 4 8 120 2010
4 4 8 120 2010
C1 Lying Leg Curls

1 3 8-10 75 2010
2 3 8-10 75 2010
3 3 8-10 75 2010
4 3 8-10 75 2010
C2 Bulgarian DB Split Squats - Large Step

1 3 8 Each Leg 75 2010
2 3 8 Each Leg 75 2010
3 3 8 Each Leg 75 2010
4 3 8 Each Leg 75 2010
D Standing Straight Leg Abductions - Cable

1 3 12 Each Leg 60 2010
2 3 12 Each Leg 60 2010
3 3 12 Each Leg 60 2010
4 3 12 Each Leg 60 2010
PA G E 3 2
04 TRAINING PROGRAM

SATURDAY
THIS WORKOUT!
E Hanging Knee Raises

1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 3 3
04 TRAINING PROGRAM
PROGRAM - 3 x 5 + 1 x 10 PHASE 3

BELOW TO ACCESS THE
MONDAY Lower 1
TUESDAY Upper 1

WEDNESDAY Lower 2
FRIDAY Upper 2
SATURDAY Lower 3
SUNDAY REST
PA G E 3 4
04 TRAINING PROGRAM
TO ACCESS THE VIDEO PROGRAM: 3 x 5 + 1 x 10

MONDAY
THIS WORKOUT!
A1 Low Bar Squats

1 4 5,5,5,10 120 2010
2 4 5,5,5,10 120 2010
3 4 5,5,5,10 120 2010
4 4 5,5,5,10 120 2010
A2 Lying Leg Curl

1 4 5,5,5,10 120 3010
2 4 5,5,5,10 120 3010
3 4 5,5,5,10 120 3010
4 4 5,5,5,10 120 3010
B1 DB Front Foot Elevated Split Squats

1 4 6-8 Each Leg 90 2010
2 4 6-8 Each Leg 90 2010
3 4 6-8 Each Leg 90 2010
4 4 6-8 Each Leg 90 2010
B2 BB Hip Thrusts - Constant Tension

1 4 8-10 90 2010
2 4 8-10 90 2010
3 4 8-10 90 2010
4 4 8-10 90 2010
C Hanging Straight Leg Raises

1 3 8-10 60 2010
2 3 8-10 60 2010
3 3 8-10 60 2010
4 3 8-10 60 2010
PA G E 3 5
04 TRAINING PROGRAM

TUESDAY
THIS WORKOUT!
A1 450 Incline BB Bench Press

1 4 5,5,5,10 120 3010
2 4 5,5,5,10 120 3010
3 4 5,5,5,10 120 3010
4 4 5,5,5,10 120 3010
A2 Pull Ups - Supinated 3 Reps Weighted + MAX Set Bodyweight

1 4 3,3,3,Max 120 2010
2 4 3,3,3,Max 120 2010
3 4 3,3,3,Max 120 2010
4 4 3,3,3,Max 120 2010
B1 One Arm DB Overhead Press - Neutral

1 3 6-8 Each Arm 75 3010
2 3 6-8 Each Arm 75 3010
3 3 6-8 Each Arm 75 3010
4 3 6-8 Each Arm 75 3010
B2 BB Bent Over Rows - Pronated

1 3 6-8 75 2010
2 3 6-8 75 2010
3 3 6-8 75 2010
4 3 6-8 75 2010
C1 Reverse Pec Deck

1 3 8-10 60 2011
2 3 8-10 60 2011
3 3 8-10 60 2011
4 3 8-10 60 2011
PA G E 3 6
04 TRAINING PROGRAM

TUESDAY
THIS WORKOUT!
C2 Leaning One Arm DB Lateral Raises

1 3 8-10 Each Arm 60 2010
2 3 8-10 Each Arm 60 2010
3 3 8-10 Each Arm 60 2010
4 3 8-10 Each Arm 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 3 7
04 TRAINING PROGRAM

WEDNESDAY
THIS WORKOUT!
A BB Conventional Deadlift

1 4 5,5,5,8 240 2110
2 4 5,5,5,8 240 2110
3 4 5,5,5,8 240 2110
4 4 5,5,5,8 240 2110
B1 Seated Leg Curl

1 4 6-8 90 3010
2 4 6-8 90 3010
3 4 6-8 90 3010
4 4 6-8 90 3010
B2 DB Back Foot Elevated Split Squats + Elevate Front Heel

1 4 6-8 Each Leg 90 2010
2 4 6-8 Each Leg 90 2010
3 4 6-8 Each Leg 90 2010
4 4 6-8 Each Leg 90 2010
C Hack Squats

1 3 8-10 120 2010
2 3 8-10 120 2010
3 3 8-10 120 2010
4 3 8-10 120 2010
D Decline Crunches

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010
PA G E 3 8
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
A1 650 DB Bench Press - Neutral

1 4 5,5,5,10 120 2210
2 4 5,5,5,10 120 2210
3 4 5,5,5,10 120 2210
4 4 5,5,5,10 120 2210
A2 Lat Pulldown - Neutral-Narrow

1 4 6,6,6,12 120 2010
2 4 6,6,6,12 120 2010
3 4 6,6,6,12 120 2010
4 4 6,6,6,12 120 2010
B1 DB Bench Press - Neutral - 1 & 1/4 Reps

1 3 6-8 75 3010
2 3 6-8 75 3010
3 3 6-8 75 3010
4 3 6-8 75 3010
B2 Seated Row - Neutral Last Set - Drop Set x 1

1 3 8-10 75 2010
2 3 8-10 75 2010
3 3 8-10 75 2010
4 3 8-10 75 2010
C1 650 Prone DB Lateral Raises

1 3 8-10 60 2011
2 3 8-10 60 2011
3 3 8-10 60 2011
4 3 8-10 60 2011
PA G E 3 9
04 TRAINING PROGRAM

FRIDAY
THIS WORKOUT!
C2 300 Prone DB Rows

1 3 8-10 60 2010
2 3 8-10 60 2010
3 3 8-10 60 2010
4 3 8-10 60 2010

1
2
3
4

1
2
3
4

1
2
3
4

1
2
3
4
PA G E 4 0
04 TRAINING PROGRAM

SATURDAY
THIS WORKOUT!
A BB Hip Thrusts - Constant Tension

1 4 6,6,6,12 150 2010
2 4 6,6,6,12 150 2010
3 4 6,6,6,12 150 2010
4 4 6,6,6,12 150 2010
B BB Good Mornings

1 4 6-8 90 3010
2 4 6-8 90 3010
3 4 6-8 90 3010
4 4 6-8 90 3010
C Leg Press - Feet Middle

1 4 10-12 90 2010
2 4 10-12 90 2010
3 4 10-12 90 2010
4 4 10-12 90 2010
D Deficit DB Reverse Lunges

1 3 8-10 Each Leg 90 2010
2 3 8-10 Each Leg 90 2010
3 3 8-10 Each Leg 90 2010
4 3 8-10 Each Leg 90 2010
E Moving Plank

1 3 30 Seconds 60 -
2 3 30 Seconds 60 -
3 3 30 Seconds 60 -
4 3 30 Seconds 60 -
PA G E 4 1
05 NUTRITION
Long-Term Dieting Advice

By the time you have reached Building the Bikini Body Part 4, I can only assume the majority of you have
spent time at both a calorie deficit for a fat loss phase, and also time in a building phase with calories up.
Now that you probably have experience on both aspects towards nutrition, I thought it was a good time
to write about long-term dieting.
In Building the Bikini Body Part 3, I touched on how you could use the 9 months program progression to get
stage ready. But what about after the stage? What about if you don’t want to step on stage but continually
improve?
What I think is really important is to set long-term goals. My clients, after the initial 12 weeks or prep, take a
step back and try to focus on big long-term goals. Where do we want to take things? Not in the next month,
but really long term? Then we reverse engineer a plan.
After completing the first 3 parts of the Building the Bikini Body series, you may be in the best shape of your
life but you also may find you still have ways to go to reach your dream physique. It’s normal... It takes years!
This is why I think it’s really important to spend a long time out of a deficit once you have gotten to a lean
enough point. When I coach clients for shows or photo shoots, I tend to really want to have them prep for
that only once a year. Just once. Outside of that time, the focus is on improving muscle mass and shape
which is something we cannot do constantly if they are aiming to stay super lean all year round, or if they
are aiming to compete every 3 months. You don’t improve this way.
PA G E 4 2
05 NUTRITION
My big advice for nutrition, when it comes to long term progression, is learn to live out of a deficit. Use a
calorie deficit when you need to - when you are getting on stage, or to look your best in a bikini for your
yearly summer holiday. But outside of that, if your goal is to continue to develop the physique, as hard as it
is mentally especially after a great transformation, try and have the ability to transition out of that deficit and
spend time at least at maintenance.
I have had a few clients recently do very well in their shows; Jenna who won her WBFF Bikini show and
obtained her Pro Card, and Nurah who placed second in the world! Both of these ladies spent the last 9-12
months out of a deficit. They gave me time to build their weak points, which then resulted in them crushing
their shows!
In summary, I want you to try to spend a large majority of these programs with your calories right up to
develop that physique. Then, when you truly need to get really lean, then go into a deficit, but don’t live
in it!
Long-Term Build
In regards to the advice above of spending time out of a deficit, it is often much easier to be said than done.
Naturally, we all like to look our best for our self esteem but it’s important to understand that real muscular
development takes time and CALORIES!
One of the most common questions I receive about muscle building from women is “What is the shortest
amount of time I can do a build?”. They ask this because they want to get maximum results in as little time
as possible out of fear of putting on body fat. Look, I get it but that is the wrong way to mentally embrace a
build. Muscle building is a slow process which is why I like to spend a minimum of 24 weeks with clients in
building phases. Simply because it does take serious time to change your body composition.
Yes, this does mean that you’re going to have increased body fat levels which is a massive negative for
some people. This is why it’s so crucial not to have your self worth be dictated by your
body fat. This is why, having those clear cut set goals, can help you adjust through those periods of
feeling a little uncomfortable with your physique.
The biggest advice I can give is patience, combined with knowing your current body fat is not a forever
place. You are a touch higher in body fat for a reason - it is purposely done for you to reach your long-term
physique goals!
When it comes to devoting 12-24, even 36 weeks to a surplus, I want you to focus on your strength gains
and enjoy not being hungry all the time. Make the most of more calories by having more freedom to go to
dinners and enjoy nice foods with friends - have a social life!
PA G E 4 3
05 NUTRITION
Patience in your Build
Another aspect I wanted to touch on in your building phase is patience. You don’t always need to up your
calories every few weeks. Something I like to do with clients is find a conservative surplus, say 5%, and then
spend time there - a good month or 6 weeks - before we make changes.
Building does not have to be an insanely large surplus where you are putting on weight so rapidly that
that weight gain is far exceeding the rate of muscle gain. If you are gaining 3 kilograms a month, that’s not
muscle mass! That is fat mass and water!
I like to aim for my clients to gain roughly 1-1.5kg a month. That means that over 4 months, there will be
about 4-6kg of weight increase. That’s a rate which can signal nice muscle increases without rapid fat mass
increase.
Transitioning to a Cut
Since I have spoken a lot on the idea of spending time in a surplus, it’s also important that I talk about how
to transition out of a long-term build into a fat loss phase (when the time is right). Going from a build to a cut
is something I feel people over complicate. I am often asked if you need to slowly decrease calories from
a build down to maintenance and then into a deficit, like a reverse reverse diet - double reverse!
The answer is a strong NO!
When you are ready to get into a fat loss phase, all you do is immediately enter into a deficit. Do not waste
time slowly decreasing calories as this doesn’t make any sense! Being in a surplus, we are not experiencing
a slower predicted metabolic rate due to the fact we have not been dieting.
The body is actually in a fantastic place to lose weight after a build. All you need to do is get into that deficit
and get to work. Choose the rate you want to lose fat mass, then create that deficit and go from there.
To summarise, no you do not need to slowly lower calories out of a build and into a deficit. Immediately
drop the calories down to a deficit when you are ready to begin your fat loss phase.
PA G E 4 4
06 CONCLUSION
The time is now to get back to work with Building the Bikini Body Part 4. I have written a lot of content for
you all in the previous 3 guides, so did not want to overdo it with information in the program. The big focus
was to just get you back to working hard whilst following my programs. Please, as always, go over the
program breakdown I have written as this is crucial to getting the most out of this training phase.
Then, set your goals! Where do you really want to take your body and your strength? Set 12 week goals for
the end of the program! Set 1 year goals! Set big scary goals!
The clients of mine who I have seen literally go from never competing or lifting weights before, to doing
amazing things always have one thing in common - they work hard and hit their initial goals and then are
hungry to keep creating more goals and reaching them!
For all of you ladies, back once more, it’s an absolute pleasure to have you again! Now, go put my methods
into place and continue to level up!
Coach Mark Carroll
PA G E 4 5
Copyright ©️ Carroll Performance Pty Ltd
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electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
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Agency Limited (CAL) under the Act.
Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
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STRONG

That makes me so happy.

This is where I find people go 1 of 3 ways:

In saying all of this, my strong suggestions are:

Write down new goals:

Goals for next 12 weeks.

Goals for 6 months.

Goals for 1 year.

Now, let’s go crush some new goals!

Phase 1: 3 x 15,12,10 - Unilateral

Not all exercises are unilateral, but a large amount are.

Phase 2: 4 x 8 + Rest Pause Last Set

Set 1 - 5 reps - 80kg

Set 2 - 5 reps - 82.5kg

Set 3 - 5 reps - 85kg

Set 4 - 10 reps - 60kg

Your 12 Week Training Program

PROGRAM - 3 x 15,12,10 PHASE 1

CLICK THE WORKOUT NAMES TRACK YOUR WEIGHTS AND

VIDEO EXERCISE LIBRARY! CLICK HERE TO ACCESS

DAY WORKOUT CARDIO STEPS

REFER TO BBB 1 FOR STEP AND

TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

A1 DB Front Foot Elevated Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

A2 Single Lying Leg Curl

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

C1 Single Leg DB Hip Thrust

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

C2 Standing Straight Leg 45* Kickbacks - Cable

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

E Hanging Straight Leg Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

A1 Standing One Arm DB Overhead Press - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

A2 Lat Pulldown - Pronated

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

B1 Standing DB Lateral Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

B2 One Arm DB Rows

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

C2 Tricep Rope Pushdown

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

D1 450 Prone DB Spider Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

D2 Lying DB Triceps Extensions

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

TO ACCESS THE VIDEO PROGRAM: 3 x 15,1 2,10

A1 Deficit DB Reverse Lunges

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

A2 One Leg KB Hip Thrusts

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4