5 Day Training Split for Bikini Prep

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My 5 Day Training split for Bikini Prep 2023!
All of these exercises I perform at a gym. I do have some dumbbell only workouts that I can share later, but for now, this is what I’m doing.

Each exercise I do 4 sets, with 60 second rest in between. Lift HEAVY enough that you need the full 60 seconds to recover!

𝐌𝐨𝐧𝐝𝐚𝐲: Leg day (glute/quad focus)

  • Bulgarian split squats, 4 sets
  • Deadlift (smith machine) 4 sets
  • Hip Thrusts (barbell) 4 sets
  • Let Extension (4 sets)
  • Glute kickback (4 sets)
  • Back extension (3 sets)

𝐓𝐮𝐞𝐬𝐝𝐚𝐲: Shoulder day

  • Overhead dumbbell press (4 sets)
  • Arnold Press Dumbbell (4 sets)
  • Upright Row (dumbbell) (4 sets)
  • Lateral raise (cable) (4 sets)
  • Front Raise (cable) (4 sets)
  • Back extension (3 sets)
  • Hanging knee raises (3 sets)

𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: Back and bicep day

  • Reverse fly machine (4 sets)
  • Seated Cable row (4 sets)
  • Lat pulldown (4 sets)
  • Upright row cable (4 sets)
  • Face pull (cable) (4 sets)
  • Bicep curl cable (4 sets)
  • plank (3 sets)

𝐓𝐡𝐮𝐫𝐬𝐝𝐚𝐲: Leg Day (glute/hamstring focus)

  • Narrow stance smith machine (4 sets)
  • Hip thrusts (barbell) (4 sets)
  • Leg press (4 sets)
  • Romanian deadlift dumbbells (4 sets)
  • Lying leg curl (4 sets)
  • Cable glute kickback (3 sets)
  • Lunges dumbbell (3 sets)

𝐅𝐫𝐢𝐝𝐚𝐲: Shoulder and triceps day

  • Lateral Raise dumbbells (4 sets)
  • Front raise dumbbells (4 sets)
  • Bent over row barbell (4 sets)
  • Shoulder press machine (4 sets)
  • Face pull cable (4 sets)
  • Triceps extension cable (4 sets)

5 day gym training program

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  1. What is a set? I’m 46 and really want to try to get a bikini body. It says 4 sets, but how many reps equals a set?

    1. A set is usually how people describe a continuous lift before a break or rest.
      So, for example, one set of 8 reps is just lifting the weight 8 times without a break.
      If you perform 4 sets, you’re really lifting the weights 32 times, but in 4 chunks- or 8 reps, 4 times (with a rest period in between).
      Does that make sense?

  2. Curious why it says to use Smith Machine for the Deadlifts on Monday. I love the barbell rack. Is there a specific reason the Smith Machine is more optimal or can it be done with a barbell as well?

    1. A barbell is great! When i wrote that, the barbells at my old gym only went up to 60lbs unless you loaded a bar with accessory weights, so it was just easier to do it on the Smith machine. I soon realized, I rarely deadlifted over 60, so now I just use the preloaded barbells! LOL

  3. What are your core exercises? I see a couple (planks) but you don’t have a core focus. Thanks for all your emails. I enjoy them.

    1. HI Robin
      That’s my biggest downfall to be honest. I do need to add more core exercises into the mix.
      I love leg lifts (pikes, suspended from a captains chair). I will do some crunches and planks.
      I also try to just hold my core tight and engage it when I’m performing ALL the exercises. Sometimes I feel that after a workout more than a dedicated exercise for core.
      – Thanks for reading my emails!

  4. Any tips for loose skin? I’m 53 and have recently lost 20 lbs which has given me some extra skin. Your skin looks great in your after photos.

    1. Aghhh!! My skin only looks OK because of the way I’m posing. I have MAJOR sagging skin on the back of my legs. In fact, I have a consultation for a “lower body lift” in January.
      I’ve tried EVERYTHING (like creams, red light, and massage), and the skin was just far stretched out for too many years.

    2. Loose skin is loose skin you can’t
      Help that. I have competed 7 times and once the skin has lost its elasticity it’s gone.

  5. Hi Sandy! This information is so helpful, thank you! How many reps of each exercise are you doing? I am assuming 12-15? Also, do you think the running was imperative to your fat loss and physique? I am a full time student and mother of 3 and I just can’t dedicate that much time to workouts. The weight training alone will take close to an hour. Thank you for your advice!

    1. Hi Megan!
      The sets are usually 8-12reps.  I plan to create some more thorough exercise guides soon, so stay tuned! It’s hard to say about running.  I’ve been running for so long, and so many miles that I actually don’t think I burn that many calories with running.  My heart rate barely goes above resting.  I think whatever your current activity level is, but adding the weight training would be enough to spark fat loss.  At least, it’s worth a try.  I honestly think my diet had much more impact than my running. 

  6. Can I please ask what time of day do you tend to exercise? Is it before or after eating? How long do you leave between eating & exercising and how soon after exercising do you eat? Do you think timing of food is important?

    1. Hi Brianna!I exercise fasted unless I’m doing a run that last longer than 90 minutes.  Then, I’ll have a banana.I exercise at 5 am, and I have my first meal around 9am.I don’t think timing is important. I strongly believe that what you eat the day before a hard workout is better utilized during a workout for energy, in the form of glycogen.  I don’t think any food that hits my stomach 20 minutes before a workout can be optimally used for energy, since it’s like not even digested yet.I also think our bodies are extremely efficient, and it will use calories for muscle repair whenever it is received, when you are eating at maintenance or in a surplus!Thanks for reading my blog!

    1. Hi Farnaz,
      I’ve had plans from three different bikini category bodybuilding coaches, even two top named coaches, and they never had any chest exercises!
      Some of the shoulder compound moves get the chest involved, but the goal really isn’t to build the chest. It’s more focused on an hourglass figure with shoulders and glutes!

      Thanks for following along!

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