4-day training split with lower body, upper body, and 2 full body days for total physique development
18 sets per week dedicated to glute growth for stronger glutes, legs, and upper body
30 effective muscle-building exercises targeting every major muscle group
Beginner-friendly movements with enough challenge to drive progress
Science-based structure created by an IFTB Pro accredited dietitian and founder of Biafit
Summarized by Shop
💪 Build Muscle. Gain Confidence. Kickstart Your Bikini Journey.
The Bikini Beginner Builder is a 4-day-per-week strength training program created for beginner to intermediate lifters who want to build lean muscle, improve strength, and feel more confident in the gym.
With a balanced split and science-based structure, this program deliver
Training Schedule
4 days per week (1 lower body, 1 upper body, 2 full body days)