Show day is only a couple of weeks away, and you’ve already finished Phase 1 and Phase 2 of the Bikini Competition Workout Plan, so now is the time to hone any weak spots and get that final push you need to get stage ready. “Think of this as your finishing step,” says Dey. It’s easy to just go through the motions at this point in your training, so make sure you keep good form throughout the exercises and are really focusing on each target muscle. “If today is the day you’re training the shoulders, make sure you are really feeling them—if not, stop, regroup, and start again with more intent,” she notes. For this plan, start your Day 1 on a Monday.
PHASE 3: 5-DAY SPLIT
Day 1: Quads/Butt
Day 2: Push
Day 3: Hamstrings/Plyos
Day 4:Pull
Day 5: Butt
1 of 6
Michael Neveuz/Stockfitpix.com
Phase 3, Day 1
WORKS: QUADS/BUTT
1. Close-stance leg press: 3 sets of 20 (Tip: Keep feet close and low on platform)
1A. Superset with wide-stance leg press: 3 sets of 20 (Tip: Keep feet wide and low on platform)
1B. Superset with close-stance squat jump: 3 sets of 15 (Tip: Land with feet close together, keeping knees bent as you come down.)
2. Dumbbell sumo squat: 4 sets of 20 (Tip: Stand with feet positioned side by side on benches)
2A. Superset with bench wrap: 4 sets of 10 (Tip: Place a dumbbell between your feet)
3. Stability ball butt raise: 4 sets of 20 (Tip: Lie face-up on floor with heels on a stability ball; lift hips toward ceiling, squeezing glutes as you come up.)
3A. Superset with side plate raise: 4 sets of 15 per side (Tip: Stand holding onto a stable object with one hand for support.)
2 of 6
Michael Neveuz/Stockfitpix.com
Phase 3, Day 2
WORKS: PUSH
1. Machine shoulder press: 3 sets of 15
1A. Superset with machine shoulder press negative: 3 sets of 10 (Tip: Take eight seconds to lower the weight to starting position.)
1B. Superset with twisted mountain climber: 3 sets of 50 (Tip: Pull knee toward opposite shoulder.)
2. Pirate pull: 3 sets of 15 per side) (Tip: Begin in full pushup position, holding a light weight in each hand on floor. Row right arm to side, then extend arm over shoulder, rotating torso toward right. Return to start; repeat on left side.)
2A. Superset with gator chop: 3 sets of 15 per side (Tip: Hold weight in each hand in front of thighs, palms facing each other. Lift right arm out to side above shoulder and left hand to hip height. Bring weights together diagonally in front of chest, then back to sides.)
3. Jump rope: 1 minute
4. Triceps pushup: 3 sets of 15;
4A. Superset with triceps dips: 3 sets of 15
5. Jump rope: 1 minute
6. Bench over pushup: 3 x 10 per side
6A. Superset with pushup: 3 sets to failure (Tip: Start with left hand on step bench and right hand on floor, shoulder-distance apart. Do a pushup, then switch hands, bringing right hand to step and left hand to floor.)
3 of 6
Michael Neveuz/Stockfitpix.com
Phase 3, Day 3
WORKS: HAMSTRINGS/PLYOS
1. Seated leg curl:3 sets of 15
1A. Superset with squat with kickback:3 sets of 10 per side (Tip: Focus and squeezing and tightening butt as you kick back after squat.)
2. Dumbbell walking lunge: 100 (Tip: This move is optional; take breaks as needed.)
3. Leg press: 3 sets of 20
3A. Superset withside step-out squat: 3 sets of 10 per side
3B. Superset withalien squat: 3 sets of 30 (Tip:Make this move plyometric by lowering into a half squat, then pushing through heels and jumping up, bringing legs out about 45 degrees. Land with knees soft and repeat.)
4. Dumbbell walking lunge: 100 (Tip: This move is optional; take breaks as needed.)
5. Pop squat: 3 sets of 20
5A. Superset withreverse lunge and kick: 3 sets of 10 per side (Tip: Immediately kick rear leg into a front kick after the lunge. Do all reps on one side and then switch.)
4 of 6
Michael Neveuz/Stockfitpix.com
Phase 3, Day 4
WORKS: PULL
1. Alternating arm plate-loaded pulldown: 3 sets of 10 per side
1A. Superset with plate-loaded pulldown: (3 sets of 15) (Tip: Move from one set of alternating arms pulldown to a second set using both arms, without taking any rest.)
2. Standing mid-cable rope row: 4 sets of 15, 12, 10, 8 (Tip: Set the cable midway up and row rope to waist, keeping elbows close to body.)
3. Rowing machine: 2 minutes
4. Alternating arm squat and row: 3 sets of 10 per side
4A. Superset withtwo-handed row (Tip:Hold the dumbbell vertically in both hands; hinge forward from waist and row weight toward chest.)
5. Rowing machine: 2 minutes
6. Standing barbell curl: 3 sets of 8
6A. Superset withstanding dumbbell curl: 3 sets of 20 (Tip: Use a heavy weight for the barbell curl, then switch to lighter weights for the dumbbell curls, keeping the rep count quick but with good form.)
7. Biceps curl: 1 set of run the rack (Tip: Start with the heaviest dumbbell weight you can lift for 4–6 reps; then do another 4–6 reps with the next lightest dumbbell; another 4–6 with the next lightest dumbbell, etc., and keep going to failure.)
5 of 6
Michael Neveuz/Stockfitpix.com
Phase 3, Day 4
WORKS: BUTT
1. Smith machine donkey kickback: 3 sets of 15 per side
1A. Superset with Smith machine lying leg press: 3 sets of 20
2. Sideways single-leg press: 3 sets of 15 (Tip: Position yourself sideways on leg press machine with lower leg bent in front of you and upper leg on plate with toes pointing forward. Lift and lower the weight; eliminate the rest between sides and between sets for this move.)
3. Cable duck walk: 3 sets of 8
3A. Superset with cable squat: 3 sets of 15 (Tip: Keep pulley set to low, stand up holding bar far enough back with tension. Squat down, lowering bar; as you come up, squeeze glutes and pull up on bar.)
4. Reverse hyperextension with ball: 3 sets of 15 (Tip: Lie facedown on floor with a stability ball between feet; lift ball as high as you can using legs and glutes.)
5. Good morning: 3 sets of 15
5A. Superset withhyperextension: 3 sets of 15 (Tip: Keep your head aligned with your spine throughout the exercise.)
6 of 6
The COMPETITION PREP TIMELINE
12-PLUS WEEKS OUT
Know why you want to compete and define your expectations. Assess your physique: Do you need to build muscle, lose body fat, or both? Plan on no more than 2 1⁄2 pounds of fat loss per week to choose your approximate show date.
Begin to increase cardio (based on body-fat level).
Begin to tighten up nutrition.
Begin posing practice.
Order your suit.
Take your first set of progress photos. (Take weekly photos to assess your progress.)
Consider hiring a coach.
Register with the NPC.
8 WEEKS OUT
Check the rules and regulations for your contest.
Register for the show.
Book hotel.
Purchase shoes and jewelry.
Start taking video of yourself running through poses to see “what the judges see.”
4 WEEKS OUT
Book tanning and makeup.
FINAL WEEK
Pack suitcase for show.
Prepare skin for tanning (scrubbing and shaving). Yes, you have to shave your butt!
SHOW WEEKEND
Check-in; bring NPC Card, ID.
Bring cash (credit cards and checks not always accepted).
SHOW DAY
Be on time. Know the schedule, including prejudging and finals.
Stay close and listen carefully.
Put on your number (pin it to your left side at the bottom of your suit).
