6 Week Bikini Training Program 1

	A	B	C	E	F	G	I	J	K	M	N	O	Q	R	S	U	V	W
1	Week 1		Sets x Reps	Week 2		Sets x Reps	Week 3		Sets x Reps	Week 4		Sets x Reps	Week 5		Sets x Reps	Week 6		Sets x Reps
2	Day 1	Back Squat	5x10	Day 1	Back Squat	3x10	Day 1	Back Squat	5x5	Day 1	Back Squat	5x10	Day 1	Back Squat	3x10	Day 1	Back Squat	5x5
3		Bench Press	5x10			1xMax reps			1xMax reps			2xMax reps			2xMax reps with bar			2xMax reps with 65lbs
4		Leg Press	4x20		Bench Press	3x10		Bench Press	5x5		Bench Press	5x10		Bench Press	3x10		Bench Press	5x5
5		Chest Fly	4x10		Leg Press	4x20		Leg Press	4x20		Leg Press	4x20		Leg Press	4x20		Leg Press	4x20
6					Chest Fly	4x10		Chest Fly	4x10		Chest Fly	4x10		Chest Fly	4x10		Chest Fly	4x10
7
8	Day 2	Conventional Deadlift	5x10	Day 2	Conventional Deadlift	3x10	Day 2	Conventional Deadlift	5x5	Day 2	Conventional Deadlift	5x10	Day 2	Conventional Deadlift	3x10	Day 2	Conventional Deadlift	5x5
9			1xMax reps			1xMax reps			1xMax reps			2xMax reps			2xMax reps with 75lbs			2xMax reps with 85lbs
10		Overhead press	3x10		Overhead press	3x10		Overhead press	5x5		Overhead press	3x10		Overhead press	3x10		Overhead press	5x5
11		Hamstring Curl	4x20		Hamstring Curl	4x20		Hamstring Curl	4x20		Hamstring Curl	4x20		Hamstring Curl	4x20		Hamstring Curl	4x20
12		Cable Rows	4x20		Cable Rows	4x20		Cable Rows	4x20		Cable Rows	4x20		Cable Rows	4x20		Cable Rows	4x20
13
14	Day 3	Back Squat	5x10	Day 3	Back Squat	3x10	Day 3	Back Squat	5x5	Day 3	Back Squat	5x10	Day 3	Back Squat	3x10	Day 3	Back Squat	5x5
15			1xMax reps			1xMax reps			1xMax reps			2xMax reps			2xMax reps with bar			2xMax reps with 65lbs
16		Incline Bench Press	5x10		Incline Bench Press	3x10		Incline Bench Press	5x5		Incline Bench Press	5x10		Incline Bench Press	3x10		Incline Bench Press	5x5
17		Good mornings	5x5		Good mornings	5x5		Good mornings	5x5		Good mornings	5x5		Good mornings	5x5		Good mornings	5x5
18		Hip Bridges	4x20		Hip Bridges	4x20		Hip Bridges	4x20		Hip Bridges	4x20		Hip Bridges	4x20		Hip Bridges	4x20
19
20	Day 4	Sumo Deadlift	5x10	Day 4	Sumo Deadlift	3x10	Day 4	Sumo Deadlift	5x5	Day 4	Sumo Deadlift	5x10	Day 4	Sumo Deadlift	3x10	Day 4	Sumo Deadlift	5x5
21			1xMax reps			1xMax reps			1xMax reps			2xMax reps			2xMax reps with 75lbs			2xMax reps with 85lbs
22		Pullups	5xMax		Pullups	5xMax		Pullups	5xMax		Pullups	5xMax		Pullups	5xMax		Pullups	5xMax
23		Bent Over Rows	4x20		Bent Over Rows	4x20		Bent Over Rows	4x20		Bent Over Rows	4x20		Bent Over Rows	4x20		Bent Over Rows	4x20
24		Leg Extension	4x20		Leg Extension	4x20		Leg Extension	4x20		Leg Extension	4x20		Leg Extension	4x20		Leg Extension	4x20
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100