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Bikini-Ready 8-week Workout:
The workout frequency for this program is high. This is optimal for burning the most fat. The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle. However, since there are several types of workouts, with varying parameters, a higher frequency is possible.
Use weights that are approximately 85-90% of your 1Rep Max. Your relative 1Rep Max will decrease throughout the workout, as you get fatigued.
- Aim to perform a total of 25-35 repetitions for each primary exercise.
- Keep rest times at 30-90 seconds
- Avoid training to failure on compound movements. The workout frequency it to high for training to failure.
Circuit Workouts:
The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss. The workouts will focus on using compound exercises which use large muscle groups.
Rest times will be short to maintain intensity. If you only need 20-30 seconds of rest, then don’t hesitate to keep going. The rep ranges used should be in the neighborhood of 8-12 reps. Performing higher rep sets can be a way to perform more overall work, which will lead to more calories being burned. More calories burned will equal greater fat loss.
Cardio Options:
In the first option, the times listed are broad to allow for all levels of conditioning. If you are in better shape, your all out bursts will be a bit longer. Rest times may also be shorter. If you aren’t in quite as good condition, the bursts may be shorter, and rest times longer. However, if you aren’t able to work within the ranges given, then you may not be ready for high intensity cardio just yet.
High-Intensity Option #1:
- Warm-up for 2-5 minutes at a slow, but gradually increasing pace
- Begin with an all out burst that lasts 15-30 seconds.
- ‘Rest’ at a slower pace for 15-45 seconds
- Repeat the all out burst for 15-30 second
- Rest for 15-45 seconds
*Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.*
High-Intensity Option #2:
- Warm-up for 2-5 minutes, with gradually increasing speed
- Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary.
Alternate Cardio #1 – Moderate-High Intensity Cardio:
- Warm-up for 2-5 minutes, with gradually increasing speed
- Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary.
Alternate Cardio #2 – Moderate Intensity:
Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes.
Workout A – Pull
- 2-5 minute cardio warm-up
- Seated Cable Rows-1 warm-up set-15-20 reps
- Seated Cable Rows-1 moderately heavy set-8-10 reps
- Seated Cable Rows-5 sets of 5 with 80-85% of 1 Rep Maximum
- Cable Pulldowns-1 moderately heavy set-8-10 reps
- Cable Pulldowns-5 sets of 5 with 80-85% of 1RM
- Reverse Grip Pulldowns-3 sets of 5 with 80-85% 1RM
- Hammer Curls-3 sets of 8
Workout B – Push
- 2-5 minute cardio warm-up
- Decline Dumbbell Bench Press-1 warm-up set-15-20 reps
- Decline Dumbbell Bench Press-1 moderately heavy set-8-10 reps
- Decline Dumbbell Bench Press-5 sets of 5 with 80-85% of 1 RM
- Hammer Grip Incline Dumbbell Press-1 moderately heavy set-8-10 reps
- Hammer Grip Incline Dumbbell Press-5 sets of 5 with 80-85% 1RM
- Seated Dumbbell Overhead Press with Palms Facing In-3 sets of 5 with 80-85% 1RM
- Reverse Grip Tricep Pushdowns-3 sets of 8
Workout C – Lower Body
- 2-5 minute cardio warm-up
- Squat-1 warm-up set-15-20 rep
- Squat-1 moderately heavy set- 8-10 reps
- Squat-5 sets of 5 with 80-85% of 1 RM
- Lunges-1 moderately heavy set- 8-10 reps
- Lunges-5 sets of 5 with 80-80% of 1RM
- V-Bar Pulldowns-3 sets of 5 with 80-85% 1RM
- Standing Dumbbell Calf Raises-3 sets of 8
Circuit Workout: Repeat this circuit at least 5 more times. The entire workout should last 20-30 minutes.
- 2-5 minute warm-up (this can be cardio, bodyweight exercises, dynamic movements, or a mixture).
- 1st set: Squats-10 reps @ 65-70% of 1RM
- 2nd set: Incline Dumbbell Bench with Palms Facing In-10 reps @ 65-70% of 1RM
- 3rd set: Cable Row-10 reps @ 65-70% of 1RM
- 4th set: V-Bar Pulldowns-10 reps @ 65-70% of 1RM
- 5th set: Straight-Arm Dumbbell Pullover-10reps @ 65-70% of 1RM
- 6th set: Bicycle crunches-10 reps @65-70% of 1RM
*Rest for 30-120 seconds.*
The Workout Schedule:
Weeks 1 & 2
- Day 1 – Workout A – Pull
- Day 2 – Workout C – Lower Body
- Day 3 – Rest
- Day 4 – Cardio
- Day 5 – Circuit Workout
- Day 6 – Cardio
- Day 7 – Workout B – Push
Weeks 3 & 4 – Same As Week 1 & 2, Just With a Slightly Different Schedule
- Day 1 – Workout C – Lower Body
- Day 2 – Rest
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Cardio
- Day 6 – Workout B – Push
- Day 7 – Workout A – Pull
Weeks 5 & 6
- Day 1 – Workout A – Pull
- Day 2 – Workout C – Lower Body
- Day 3 – Workout B – Push
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Circuit Workout
- Day 7 – Rest
Week 7
- Day 1 – Workout C
- Day 2 – Workout A
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Cardio
- Day 7 – Circuit Workout
Week 8
- Day 1 – Workout C
- Day 2 – Workout B
- Day 3 – Rest
- Day 4 – Cardio
- Day 5 – Circuit Workout
- Day 6 – Cardio
- Day 7 – Circuit Workout
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