Bikini Training by Coach Kiki

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The document describes a free 4-week bikini training program with three different training splits tailored for different fitness levels and goals. It provides examples of exercises and emphasizes the importance of patience and customization with a coach.

The three types of training splits described are for bringing down legs/leaning out, developing lower body muscles, and overall conditioning and leanness.

Some examples of exercises included across the splits are barbell squats, hip thrusts, pulldowns, rows, shoulder presses, bicep curls and various abdominal exercises.

BIKINI

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.

This is the bikini division, but it is still the spot of bodybuidling.


You'll need some patience to sculpt yourself! I started lifting
casually in 2015 and started seriously with bikini competition
training in 2017. I took me four years to build a physique that
helped me turn pro in November 2021. Patience is so, so key.

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!

This free guide includes three types of workouts depending which


type of athlete you are and what type of shaping your body
needs. I do everything custom but this is an example of different
structure depending on different goals!

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.

That said, every person is unique. I make every program for my


clients custom to what they need to develop. It's hard to be
extremely successful in the bikini industry without having a coach
having that watchful eye. That's what I'm here for!

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!

Take a look at the three types of trainings below, and never


hesitate to reach out with questions!

Kiki McClellan
DAY ONE:
L
RAL WTH
E O
OV E GR
CL
PULL | BACK FOCUS
S
MU

1. Barbell Row - 4 working sets of 8-10 (think


about pulling lats wide and back)
2. Wide Lat Pulldown - 4 sets of 8 each (8
standard, 8 leaning back)
3. Stiff Arm Cambered Bar Cable Pulldown -
4 sets of 10 (squeeze for 2 at back)
4. Seated Wide Grip Cable Row superset
with Seated Cable Curl - 4 sets of 10-12
5. Glute Focused 45 Degree
Hyperextensions (keep Roundness in
back) superset with Dumbbell Bicep Curls
- 3 sets of 12
6. Low Pulley Cable Curl superset with Low
Pulley Rear Delt Row - 3 sets of 12-15
7. Partial Wide Grip Pull-Up Machine - 4 sets
til failure

Kiki McClellan
DAY TWO:
L
RAL WTH
E O
OV E GR
CL
PUSH | SHOULDER FOCUS
S
MU

1. Seated Dumbbell Shoulder Press - 5 sets


of 10 (slow negatives each rep )
2. Barbell Incline Bench Press - 4 sets of 10
3. Single Arm Dumbbell Rear Delt Fly
superset with EZ Bar Front Raise - 4 sets
of 10
4. Dumbbell Lateral Raises - 4 sets of 10-12
(good squeeze at top, think about leading
with your pinky)
5. Side Lying Lateral Raises superset with
Dumbbell Overhead Tricep Extension - 3
sets of 10-12
6. Tri-Set - 3-4 sets
7. 10 Cable Face Pull
8. 12 Cable Tricep Extension
9. 15 Cable Crunch

Kiki McClellan
DAY THREE:
L
RAL WTH
E O
OV E GR
CL
HAMSTRINGS & GLUTES
S
MU

1. Barbell Stiff Leg Deadlift (4 second


lowering) - 4-5 sets of 10
2. Kneeling OR Lying Leg Curl - 4-5 sets of
10-12
3. Barbell Glute Bridge OR Hip Thrust - 4-5
sets of 8-10 each
4. TRI-SET - 4 sets of 12 each
5. Single Leg Dumbbell Deadlift (rest back
foot/shin on bench OR B-stance OR Smith
Machine)
6. Dumbbell Walking Lunges
7. Lateral Band Walks
8. Single Leg Hip Thrust (banded off bench
with plate) superset with Lying Leg Raises
- 3 sets of 12-15
9. Glute Kickback Machine superset with
Dumbbell Frog Pumps - 3 sets of 20 reps

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)

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