52 – Bikini Blueprint

Bikini Workout Program

A lot of bikini-centric workout programs focus on lower body to excess, ignoring upper body.  To be clear, the legs and glutes count, but what if your legs aren't necessarily a weak point?  Maybe they need some work, but not the massive focus you might find in other programs?  Enter: Bikini Blueprint.

Bikini Blueprint is an advanced bikini workout program with an 8 session rotation, with rest days loosely scheduled after sessions 4 and 8 (a 10 day split).  There's 1 leg day in the first block and 2 in the 2nd block - this is moderate volume so you can focus on going slow and working with a high quality and still be done in about an hour each day.

This advanced bikini workout program includes:

  • Back - Heavy and Aggressive
  • Shoulders
  • Posterior Chain Focus
  • Chest and Arms
  • Back and Shoulders
  • Quads
  • Shoulders w/Some Upper Body
  • Hammies
  • Abs & calves

$25.00

What’s included:

  • Detailed workout program (PDF and XLS versions) including exercise names, set/rep scheme, tempo and rest periods
  • Embedded video playlist for all exercises on a given day, narrated by Coach Darin Starr
  • Exercise and equipment substitution guidelines
  • Hypertrophy guidebook with details on proper training methods and techniques for building muscle
  • Nutrition quick reference guide to ensure your diet isn’t holding you back
  • Discount codes for bodybuilding courses from Five Starr Physique

 

INCLUDED BONUSES

Hypertrophy Guidebook

A detailed breakdown on proper training principles and techniques to build muscle.  Big picture, conceptual fundamentals like tempo, training for tension, and stimulus-to-fatigue ratio.

Macro Tracking Fundamentals

Learn the basics of building a diet and tracking your macros to ensure you maximize the results from your hard work in the gym.

Tracking Tools & Extras

Use my tools for tracking your workouts and overall progress as well as video playlists for each workout and exercise substitutions as well as volume scaling tactics.

Frequently Asked Questions

How are the programs delivered?

    • After purchasing, you’ll be emailed a link to download the program and supplemental materials.  Everything will be in PDF files and there is a spreadsheet version of the program for tracking weights also.

What do I do if I don’t have some of the equipment listed in the workout?

    • I’ve taken care to include substitution options and regressions where appropriate.  If you have a modestly equipped commercial gym you should have zero issues.  I’ve also include some ‘higher level’ options where appropriate for gyms with fancier equipment options.

Will this program be useful if I’m a total beginner?

    • Having some experience will always be helpful, but even as a beginner you can be successful with this program if you watch the demonstration videos carefully and closely follow the strategies laid out in the Hypertrophy Guidebook

How long do these workouts take?

    • Generally speaking I find workouts over an hour unproductive for most people in most situations, so that’s the top end (usually).  You can also scale volume down (or up) as noted in the additional materials if you find yourself especially pressed for time.

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