Bikini Training by Coach Kiki
Bikini Training by Coach Kiki
Bikini Training by Coach Kiki
TRAINING
FREE 4-WEEK PROGRAM
Kiki McClellan
GETTING STARTED
Where you start with bikini training really depends on what your
athletic background and weightlifting background already looks
like. If you've never lifted a weight before or have only done
group fitness, yoga, pilates, etc., there will be a lot of learning
involved. Even if you are an experienced lifter, the bikini training
process may still be a bit of an adjustment!
But, I promise that if you put in the work you can achieve the
physique you've always dreamed of. You'll also be amazed at the
mental gains you make along the way, too.
The Bikini look is much more than being skinny and tight on
stage. There are a lot of criteria involved such as a tapered waist,
round shoulders, a wide back, full glutes, developed legs, and
arms. It takes time to build that type of muscle and frame!
Kiki McClellan
TRAINING EXPLAINED
In this free guide, you'll see three different trainings splits. Each
are three days and meant to be performed twice per week! The
splits are designed based on what the need is in the client.
Depending on what the starting point is in terms of shape,
weight, muscle development, etc., we'll program very different
types of programs. The examples in this guide are mean to show
you a basic approach to three different types of training needs.
For example, if you lower half is thicker, we would bring your legs
down through plyometrics, cardio, and avoiding heavy compound
movements involving the legs. Conversely, if you needed to
develop muscles in your lower half, we would lower cardio and
focus on heavier movements.
Keep in mind that all of this takes time. Whether you are leaning
down your legs or bulking them up, it's a process and the
progress is sometimes difficult to see yourself. That's also where I
come in as a coach: to point out your progress along the way and
be your personal hype girl!
Kiki McClellan
DAY ONE:
L
RAL WTH
E O
OV E GR
CL
PULL | BACK FOCUS
S
MU
Kiki McClellan
DAY TWO:
L
RAL WTH
E O
OV E GR
CL
PUSH | SHOULDER FOCUS
S
MU
Kiki McClellan
DAY THREE:
L
RAL WTH
E O
OV E GR
CL
HAMSTRINGS & GLUTES
S
MU
Kiki McClellan
W N
DO OUT
INGING ING
N
DAY ONE:
BR /LEA
LEGS
PLYOS | LEGS
1. Abductor Machine (Lean Forward) - 5 sets
of 25
2. Bodyweight Curtsy Lunges - 4 sets of 15
reps each leg
3. Lying Leg Curls superset with Bodyweight
Sumo Squat - 5 sets of 12 each exercise
4. Stiff Leg Deadlifts w/ 20lb Barbell - 4 sets
of 15
5. One and One Half Bodyweight Squats - 2
sets of 50, 2 sets of 30, 2 sets of 20 (squat
down as normal and stand up, then squat
down halfway then back up = 1 rep)
6. Bodyweight Jump Squats superset with
Dumbbell Frog Pumps - 4 sets of 15
Kiki McClellan
W N
DO OUT
INGING ING
N
DAY TWO:
BR /LEA
LEGS
UPPER BODY | ABS
1. Standing Dumbbell Arnold Presses - 5
sets of 15
2. Dumbbell Lateral Raises - 7 sets of 20 (30
second rest between sets)
3. EZ Bar Upright Rows superset with EZ Bar
Bent Over Rows - 4 sets of 12 (plus one
drop set)
4. TRI-SET - 4 sets of 12 reps
5. Incline Bench Dumbbell Front Raise
6. Incline Bench Dumbbell Bicep Curls
7. Incline Bench Dumbbell Overhead Tricep
Extension
8. High Pulley Cable Row into Cable Face
Pull - 5 sets of 20 reps (with the rope
attachment)
9. Hanging Leg Raise superset with Plank
Shoulder Taps - 3 sets of 20 reps
Kiki McClellan
W N
DO OUT
INGING ING
N
DAY THREE:
BR /LEA
LEGS
TOTAL BODY
1. Dumbbell Squat Curl to Press - 6 sets of
30
2. Alternating Lateral Bench Step Ups
superset with Bodyweight Squats - 4 sets
of 20 (rest 30 seconds between each set)
3. Dumbbell Glute Bridges superset with
Box Jumps - 5 sets of 12-15 each exercise
4. Dumbbell Lateral Raises superset with
Dumbbell Front Raises - 4 sets of 12-15
5. Reverse Grip Pulldowns superset with
Wide Grip Seated Cable Row - 4 sets of 15
each exercise
6. Squat Thrusters superset with Mountain
Climbers - 3 sets of 20 each
Kiki McClellan
G
O N IN
DAY ONE:
I
N D IT S S
O E
L L C ANN
A E
ER DL
O V AN
FULL BODY
1. Barbell Squat - 2 warm-up sets, then 5
sets of 10
2. Barbell Incline Bench Press - 2 warm-up
sets, then 4 sets of 12
3. Wide Grip Lat Pulldown superset with
Push-Ups - 4 sets of 10 (static hold each
rep at the back for 2 reps)
4. Barbell Curl 21’s superset with Dumbbell
Overhead Tricep Extension - 4 sets of 10
5. Dumbbell Lateral Raises superset with
Dumbbell Front Raises - 4 sets of 12-15
6. TRI-SET - 3 sets of 20
7. Dumbbell Renegade Rows
8. Mountain Climbers
9. Straight Leg Sit Ups
Kiki McClellan
G
O N IN
DAY TWO:
I
N D IT S S
O E
L L C ANN
A E
ER DL
O V AN
FULL BODY
1. Barbell OR Smith Machine Deadlift - 5
working sets of 10
2. Seated Barbell Military Press - 4 working
sets of 12
3. Reverse Grip Barbell Rows - 4 sets of 12
plus one drop set
4. Tricep Cable Pressdown superset with
Cable Face Pull - 4 sets of 10 (on the last
rep of each set static hold for 10 sec.
Then do 10 more reps)
5. Calf Raise Machine superset with Banded
Glute Kickbacks - 3 sets of 12-15
6. Glute Cable Kickbacks - 4 sets of 20 each
leg
Kiki McClellan
G
O N IN
DAY THREE:
I
N D IT S S
O E
L L C ANN
A E
ER DL
O V AN
FULL BODY
1. Barbell Hip Thrust - 2 warm-up sets, then
5 sets of 8-10 (squeeze glutes hard at top,
after last set complete bodyweight hip
thrusts until failure)
2. Close Grip Barbell Bench Press - 2 warm-
up sets, then 4 sets of 12
3. Neutral Grip Pulldowns - 4 sets of 10
(static hold for 2 each rep)
4. Single Arm Leaning Lateral Raise - 4 sets
of 12
5. Stiff Leg Dumbbell Deadlifts superset with
Bodyweight Walking Lunges - 4 sets of 12-
15
6. Choose 3 Ab exercises and perform in a
circuit fashion - 3 sets of 15-20
Kiki McClellan
THANK YOU
ADDITIONAL
QUESTIONS?
kikicunningham17@gmail.com
@kikerslaugh_ifbbpro on Instagram
(DMs are open)