Workout Routine

Free

Bikini Fitness Polka 👙

by NuZ87

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A simple but great 4 day program i use on my bikini fitness athletes. A winning program with god volume for you to take that #1 spot in the line. Not for beginners.

Use it from start to peak week.

/Coach NuZ

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Upper A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×15+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

side lateral raise

3×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×15+

Lower A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3×15+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3×15+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
20
100 sec
2
65% 1RM
16 lbs
20
100 sec
3
65% 1RM
16 lbs
20
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Abs

3×10+

Upper B

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3×15+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

3×15+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chest supported rows

3×15+

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

pullovers

3×15+

Lower B

box squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

box squat

3×15+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3×15+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
100 sec
2
65% 1RM
100 lbs
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3×15+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 1 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3×15+