The bikini look of your dreams is a developmental attack regiment for the lower body targeting the glutes, hamstrings and quadriceps. The program leads the athlete in the development of symmetry specific to bikini fitness athletes. It does not leave out the work of the upper body, on the contrary, only its progression attacks in a particular way the strong areas to develop for the desired look.

The program is divided into three different blocks. The first phase of 4 weeks advocates high frequency by attacking the lower body, especially the glutes, 4 times a week with a wide variation of exercises. The goal is to build a muscular base to be strengthened in the subsequent phases.

The second 4-week phase increases the schedule to 5 days/week with a frequency of 3 workouts for the lower body and 2 for the upper body. Here we rebalance the physique and diversify the work. The frequency remains high.

The third phase directly stimulates the type 2 fibers by emphasizing the work on strength and performance. After having stimulated the glutes in a direct and isolated manner, here is the opportunity to develop all this work on a large scale by solidifying these gains through the general strengthening of these areas. Here we will involve the muscles previously worked in more complex movements with a higher loading capacity.

With the purchase of this program, you get a downloadable PDF file describing each day of training (exercises, sets, repetitions, rest, tempo) for all 12 weeks.