12 Week Women's Bikini Prep Workout Program

This workout, designed by womens bikini competitor Traisha Martin, is the exact workout she has been following while on her bikini competition prep.

Workout Summary

Lose Fat
12 weeks
30-90 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines
download pdfDownload Workout

Workout Description

This program can be used as a competition prep program, or for anyone looking to get in shape. I started this when I was 12 weeks out from NPC nationals.

I am running the same program exactly as is until I am 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12.

On the fifth training day, I use it as an auto regulation day. I go into the gym and just train whatever I feel like, no set reps/sets. Some weeks I may start with squats or deadlifts for my compound movement, or I will start with clean and overhead press, and go from there. I even like experimenting with different machines or movements. I train about 45 minutes- 1 hour on this day.

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Day 1: Shoulders

Exercise Sets Reps
1. Arnold Press 5 8
2. Smith Machine Shoulder Press 5 8
3. Strict Overhead Press 5 8, 5, 3, 5, Failure
4. Single Arm Lateral Machine Raise 5 8
5. Partial Lateral Raise 3 Failure

On the first exercise, Arnold press, I use a standard 40 second rest time between sets.

On the Smith machine loading shoulder press, your rest time is the time it takes to load another 10 on each side. This is more like a giant set of 40 on shoulder press, yet you have about a 10-15 second rest between each set.

On the strict barbell press, I load the bar at 55 percent of my one rep max, and perform 8 reps. On the second set I add a 10 to each side and perform 5 reps. On the third set, I add 5 lbs to each side and perform 3 reps. The fourth set I reduce the weight by 10 pounds total and perform 5 reps. On the fifth set I strip the bar down to my 55 percent of my one rep max (this exercise starting weight) and go until failure.

The rest time between each set is about 1-2 minutes. Between the 3rd, 4th, and 5th set I might even take 3 minutes between sets.

On the single arm lateral machine raise this is a continuous alternating lateral raise until you complete a total of 80 reps (40 on each side).

Day 2: Back

Exercise Sets Reps
1. Lat Pull Down 5 8
2. Hammer Strength High Row Machine 5 8
3. Underhand Barbell Row 5 8
4. Rear Delt Fly Machine 5 8
5. Lying Dumbbell Pullover 2 50

Standard 40-60 seconds rest between all sets.

Day 3: Legs

Exercise Sets Reps
1. Box Squats 3 12
2. Deadlifts 3 12
3. Reverse Hack Squat 3 12
4a. Goblet Squat 5 8
4b. Squat Jumps 5 8
5. Glute Bridges 2 Failure

Focus on clenching your glutes at the top of each movement, other than the squat jumps of course. I suggest a 2-3 minute rest between sets on squats and deadlifts.

Day 4: Arms

Exercise Sets Reps
1. EZ Bar Curls 5 8
2. Alternating Dumbbell Curls 5 8
3. Straight Bar Tricep Pressdown 5 8
4. Tricep Cable Overhead Extension 5 8
5a. Rope Tricep Pressdown 3 8
5b. 5 Second Isometric Bicep Contractions 3 8

I suggest a 40 second rest between sets except on last exercise which is meant to completely exhaust the muscle, no rest. For bicep contractions, I typically use a resistance band and hold the biceps in a completely contracted position for 5 seconds.

Day 5: Autoregulation

As mentioned, on day 5 I just go to the gym and freestyle. This is a good opportunity to add in some chest exercises based on your individual needs/goals, or you can focus on other lagging muscle groups. Just be sure to get in there and put in the work!

If you have any questions about this day or the rest of the workout, please ask!

16 Comments+ Post Comment

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Posted Mon, 04/08/2019 - 19:01
Mary Griffith

What fat burner do you reccomend? I use bcaas, is fat burner different?

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Posted Tue, 03/19/2019 - 12:59

What about chest?

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Posted Wed, 08/08/2018 - 21:34

HI - thank you for the 13 week bikini program by Traisha Martin- I am having trouble finding weeks 2-13 - I can download only week 1..can you please help??

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Posted Thu, 08/09/2018 - 08:38

Hi Alex,

You perform the same listed workouts on this page and on the PDF for 12 weeks. While other fitness platforms have popularized the need to change your workouts weekly, this isn't the case. Keeping the workouts similar allows you to better track your workouts so you know when you're capable of progressing in the amount of weight you use.

Hope this helps!

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Posted Fri, 07/13/2018 - 12:23

How do figure out what my daily calorie intake should be on a 12 week prep for a competition

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Posted Sun, 09/02/2018 - 15:32
Louis van Zyl

Bulk. Weight in pounds x 17
Cut. Weight in pounds x 11

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Posted Fri, 06/29/2018 - 07:26


I've been using this workout but can't see any significant results - what could I be doing wrong? (for reference: I go to the gym three times a week and alternate the arm/back/shoulder exercises each week but do the legs and abs exercise every week)


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Posted Fri, 06/29/2018 - 08:53

Hi Jamie,

How does your diet and sleep look? Are you feeling stressed about something in your life?

There are a number of factors that can prohibit progress. Make sure you're getting 7-9 hours of undisturbed sleep, eating accordingly to your goals (not undereating, not overeating), and managing stress as best you can.

If you're only making it to the gym 3xs per week, a full body program may be better suited for your goals: https://www.muscleandstrength.com/workouts/8-week-full-body-womens-worko...

Hope this helps!

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Posted Tue, 04/03/2018 - 14:53

On the top of the page it says the main goal is to lose fat. I want to build muscle/ strength. Is this program wrong for me if i want to gain weight and muscle?

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Posted Tue, 04/03/2018 - 15:51

Hi Kayla,

Absolutely. Whether you build muscle or burn fat will be more dependent on the amount of calories you eat while working out. To build muscle you'll want to be in a calorie surplus.

Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then add 250 calories to that number to create the slight calorie surplus needed to build lean muscle.

Hope this helps!

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Posted Mon, 03/05/2018 - 00:38
Barbara Shultz

What about abs and cardio?

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Posted Mon, 03/05/2018 - 08:52

Hi Barbara,

Abs are targeted indirectly through a number of these movements. However, if you feel like you need additional isolation work, you're more than welcome to add it in where you see fit.

As for cardio, I recommend performing some form of low intensity cardio every day. The duration and type of cardio will depend on your personal ability and preference.

Hope this helps!

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Posted Sat, 02/03/2018 - 21:32
Amanda Ledonne

What's the best diet to do while doing this workout?

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Posted Mon, 02/05/2018 - 09:58

Hi Amanda,

Depends on your goal.

Start here: https://www.muscleandstrength.com/tools/bmr-calculator

If your goal is to build lean muscle add 250 calories to that number. If your goal is to maximize fat loss, subtract 250 calories.

Then figure out your macros - this article is helpful for that: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then, aim to hit those numbers through healthy food sources: fruits & veggies, whole grains and oats, lean proteins, healthy fats, and low-fat dairy.

Hope this helps!

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Posted Wed, 11/22/2017 - 13:28

Do you include any HIIT or cardio in your prep? And do you rest on the 6th day?

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Posted Sat, 04/28/2018 - 23:17
Elisabeth Ferrill

I would like to know this as well.