Bikini Build Program Level 1

Weeks 1 & 2: During Weeks 1 and 2, you will be introduced to the Program and what you can anticipate throughout. These initial weeks will gently ease you into the fundamental aspects of this Program. You'll notice mobility warm-ups designed to prepare your body for the workout.

In Weeks 1 and 2, the emphasis will be on gradually increasing the weight for specific exercises across various sets. This will help you gauge the appropriate weight to use. Additionally, two training intensity techniques will be introduced: the drop set and pyramid set. A drop set involves completing sets and reps while decreasing the weight with each set.On the other hand, a pyramid set requires increasing the weight with each set.

Weeks 3 & 4: During Weeks 3 and 4, you won't notice significant changes compared to the previous weeks. However, you will notice a slight increase in workout intensity. The drop sets and pyramid sets will include higher reps, leading to increased output.

Weeks 5 & 6: In Weeks 5 and 6, a broader range of equipment will come into play. In your initial upper body workout, anticipate the use of dumbbells, machines, a pull-up bar, and cables. Alternatively, you can opt for home workouts if this equipment isn't available to you. By now, you should be well-acquainted with drop sets and pyramid sets, understanding how to effectively utilise these training techniques. During Weeks 5 and 6, you'll experience both of these techniques within a single workout.

Weeks 7 & 8: As you enter Weeks 7 and 8, the intensity will be heightened for the final two weeks of the Program. Expect an increase in reps, sets, and overall workout intensity. At this stage, you should have a comprehensive understanding of the training split, protocols, and weight selection. In these final 2 weeks, the aim is for you to approach each workout with confidence, preparing you to advance to Level 2.Level 1 Weeks 1 & 2: During Weeks 1 and 2, you will be introduced to the Program and what you can anticipate throughout. These initial weeks will gently ease you into the fundamental aspects of this Program. You'll notice mobility warm-ups designed to prepare your body for the workout.

In Weeks 1 and 2, the emphasis will be on gradually increasing the weight for specific exercises across various sets. This will help you gauge the appropriate weight to use. Additionally, two training intensity techniques will be introduced: the drop set and pyramid set. A drop set involves completing sets and reps while decreasing the weight with each set.On the other hand, a pyramid set requires increasing the weight with each set.

Weeks 3 & 4: During Weeks 3 and 4, you won't notice significant changes compared to the previous weeks. However, you will notice a slight increase in workout intensity. The drop sets and pyramid sets will include higher reps, leading to increased output.

Weeks 5 & 6: In Weeks 5 and 6, a broader range of equipment will come into play. In your initial upper body workout, anticipate the use of dumbbells, machines, a pull-up bar, and cables. Alternatively, you can opt for home workouts if this equipment isn't available to you. By now, you should be well-acquainted with drop sets and pyramid sets, understanding how to effectively utilise these training techniques. During Weeks 5 and 6, you'll experience both of these techniques within a single workout.

Weeks 7 & 8: As you enter Weeks 7 and 8, the intensity will be heightened for the final two weeks of the Program. Expect an increase in reps, sets, and overall workout intensity. At this stage, you should have a comprehensive understanding of the training split, protocols, and weight selection. In these final 2 weeks, the aim is for you to approach each workout with confidence, preparing you to advance to Level 2.