https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/bikini-competition-workout-plan-phase-1/ The goal here is to help build up some of that foundation so your muscles develop a firm, round appearance without a lot of bulk. Phase 1: Pre-Prep Focus: Lay foundation, balance muscle tone Time frame: 4 Weeks (longer if you’re new to fitness) CARDIO: 5-6 days total - 3 days High-Intensity Interval Training @ 20-45 min PLUS 2-3 day steady-state @ 30-60 minutes Phase 1: 5-day split Day 1: Legs/butt Works: Legs/butt 1. Pump leg extension: 5 sets of 15, 12, 10, 8, 6 1A. Superset with pump leg curl: 5 sets of 15, 12, 10, 8, 6 (Tip: Start with a half rep or pulse, and then the full leg extension or curl.) 2. Neutral-stance smith machine squat: 6 sets of 15, 12, 10, 8, 6, 4 (Tip: Stand with feet shoulder-distance, toes pointed out about 30°.) 3. Elevated smith machine lunge: 4 sets of 8 (Tip: Place front foot on an aerobics step bench.) 4. Stiff-leg barbell deadlift: 5 sets of 15, 12, 10, 8, 6 (Tip: You can also keep your toes elevated slightly by placing the balls of both feet on weight plates.) 5. Barbell booty dip: 4 sets of 12, 10, 8, 6 (Tip: Place a barbell over your hips (use a foam pad for comfort), keeping your shoulders on a bench and your feet flat on the floor, knees bent about 90°. Lift and lower your glutes, pushing the weight up; squeeze your glutes at the top of the movement.) Workout notes For supersets, move directly from the first exercise to the second; rest 20–30 seconds after both sets are completed before moving on to the next round. For all other exercises, rest 30 seconds before repeating the exercise. For sets where the reps decline, add weight in the lower-rep set. In sets where the reps increase, reduce the weight in the higher rep sets, unless otherwise noted. Go heavy for the upper-body work. The last couple of reps of each set should be very difficult to complete. “If you can easily finish all of your repetitions within a set, you need to increase the weight,” says Dey. Warm up with light weights for two sets of 20 reps for each new body part or when starting your workout. DAY 2: Shoulders DAY 3: Back DAY 4: Arms DAY 5: Butt/chest