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


  1. 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.Β  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.Β  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!

  2. I don’t see chest exercises in your 5 day workout how come? Also thank you for providing so much free content!!

    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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