Bikini Competition Workout Plan, Diet & Supplements

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: April 30, 2024
FACT CHECKED by Christiana Mikesch, CPT
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Preparing for a bikini competition is no small feat; it demands dedication and a robust workout plan tailored to build strength and sculpt a lean, toned physique.

As a fitness coach, I've developed carefully crafted workout plans for women aspiring to excel in bikini competitions.

Are there specific training strategies and special dietary plans that can make this workout plan more manageable and effective?

Find out what exercises, diet plan, and supplements it takes to excel in the event.

Quick Summary

  • Embarking on a bikini competition journey entails a combination of dedicated cardio and weight training, a strict high-protein, low-calorie diet, and the strategic use of natural supplements.
  • Required a detailed workout plan focusing on different muscle groups each day, accompanied by a sample diet rich in protein and low in calories to sculpt the body for competition.
  • A typical preparation period for a bikini competition can range from 12 to 16 weeks, depending on the individual’s initial fitness level.
  • In my opinion, the emphasis on a balanced approach, incorporating both physical and mental preparation, underscores a holistic strategy that can be pivotal for aspiring bikini competitors.

Bikini Competition Workout Plan

A woman happily smiling after workout

Here is a bikini competition workout plan focusing on building lean muscle, toning the body, and burning fat.

Remember to warm up before each workout with five to ten minutes of light cardio and cool down for five to ten minutes.

Also, be sure to stretch before and after each workout.

I can still recall the invigorating rush of my warm-ups, a blend of light cardio that set the tone for intense sessions.

Those five to ten minutes of stretching before and after were not just routines but moments of mental prep, echoing the lessons from my first competition.

Adjust the weights, reps, and number of sets based on your fitness level and goals.

Don’t forget that the body gets really comfortable when you do the same exercises over and over, so don’t be afraid to use this plan as a building block for a more dynamic workout plan.

Additionally, how much cardio you need depends on your body type and your fitness level at the start.

Recognizing that every competitor is unique, consider customizing your workout plan to align with your specific body type, goals, and needs, ensuring a tailored approach that maximizes your strengths and addresses your weaknesses.

In addition to your physical training, it's essential to focus on psychological preparation, equipping yourself with a resilient mindset, strategies to maintain motivation, and mental health practices to navigate the intense preparation phase with balance and focus.

You May Also Like: Bikini Competition Workout Plan PDF

Monday - Glutes and Leg Day

  • Five to ten-minute warm-up on the treadmill
  • Smith machine squat - 3 x 12 reps
  • Smith machine single-leg deadlift - 3 x 12 reps
  • Walking lunges - 4 x 10 reps
  • Barbell good morning - 3 x 10 reps
  • Single leg press - 3 x 12 reps
  • Seated leg curl - 4 x 10 reps
  • Glute bridges - 3 x 12 reps
  • Leg extensions - 4 x 10 reps
  • Five to ten-minute cool-down on the stationary bike

Tuesday - Train Chest and Triceps

A woman doing incline pushups
  • Five to ten-minute warm-up on the stair climber
  • Bench press x 10 (3 sets)
  • Dumbbell fly x 12 (3 sets)
  • Cable chest press x 12 (3 sets)
  • Skull crushers x 12 (3 sets)
  • Push-ups x 10 (4 sets)
  • Triceps push-downs x 10 (4 sets)
  • Overhead extensions x 12 (3 sets)
  • Five to ten-minute cool-down on the elliptical machine

Also read: Chest and Triceps Exercises

Wednesday - Rest

Thursday - Back and Biceps Training

  • Five to ten-minute warm-up on the rowing machine
  • Lat pulldown x 12 (3 sets)
  • Pull-ups x 10 (4 sets)
  • Upright row x 12 (3 sets)
  • Bent-over row x 10 (4 sets)
  • Bicep curl x 12 (3 sets)
  • Hammer curl x 12 (3 sets)
  • Concentration curl x 12 (3 sets)
  • Five to ten-minute cool-down on the stationary bike

Friday - Shoulders and Abs

A woman doing dumbbell shoulder workout
  • Five to ten-minute warm-up on the elliptical machine
  • Shoulder press x 12 (3 sets)
  • Lateral raises x 12 (3 sets)
  • Rear delt flys x 12 (3 sets)
  • Russian twists x 10 (4 sets)
  • Planks - 3 sets of 30-second holds
  • Mountain climbers - 3 sets of 20 reps
  • Five to ten-minute cool-down on the treadmill

Saturday - High-Intensity Interval Training (HIIT)

  • Five to ten-minute warm-up on the stationary bike
  • 30 seconds of all-out effort on the stair climber or treadmill
  • 30 seconds of rest
  • Repeat for 20 minutes
  • Five to ten-minute cool-down on the elliptical machine

Related: High Intensity Interval Training for Beginners

Sunday - Rest

“Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to overtraining or burnout.”

- Kirsten Nunez, MS, Health Journalist


A healthy meal on a bowl

Preparing for a bikini competition involves eating a strict diet that is low in calories and high in protein.

I remember the initial struggle of adapting to a strict diet, a mix of low calories and high protein.

My breakfasts transformed into a ritual of two egg whites, a whole egg scrambled with spinach, a slice of whole-grain toast, and the indispensable black coffee, reminiscent of my first disciplined diet during the competition prep.

Here’s a sample diet plan:

  • Breakfast: Two egg whites and one whole egg scrambled with spinach, one slice of whole-grain toast, and black coffee or green tea
  • Mid-morning snack:  One protein shake and one small apple
  • Lunch: Grilled chicken breast, mixed green salad with vegetables, and one tablespoon of olive oil and balsamic vinegar dressing
  • Afternoon snack: One small low-fat Greek yogurt and blueberries (½ cup)
  • Dinner: Grilled fish (salmon, tilapia, or cod), grilled vegetables (asparagus, zucchini, or peppers) and one tablespoon of olive oil and lemon juice
  • Before-bed snack: One protein shake


Different supplements on a cup

Supplements are the final piece of a bikini competition workout plan because they can maximize your exercise and diet efforts.

Here are some supplement options to consider as a bikini fitness competitor.

In my experience, the revelation of supplements’ impact was a game-changer.

Each capsule and powder wasn’t just a product but a catalyst, amplifying my workouts and diet, a lesson I learned while exploring options that turned my fitness journey from a challenge to a conquest.

Fat Burner

Female fat burner supplements can maximize your hard work and provide the following potential benefits:

  • Increased metabolism: Fat burners can help improve your metabolic rate, helping your body burn calories and thus reduce body fat.
  • Appetite suppression: Some fat burners contain ingredients like Glucomannan that can help suppress your appetite, making a low-calorie diet easier to follow.
  • Energy boost: Fat burners usually contain caffeine or other stimulants that can give you a temporary focus and energy boost.
  • Enhanced athletic performance: Some fat burners can help improve your exercise performance by increasing muscle blood flow and reducing fatigue.


BCAA pills on a container

Here are some potential benefits of taking branched-chain amino acid (BCAA) supplements:

  • Muscle growth: BCAAs are essential for muscle protein synthesis, the process by which your body builds new muscle tissue. Taking BCAAs can help support muscle repair and growth [1].
  • Reduced muscle soreness: BCAAs can help reduce the amount of muscle damage that occurs during exercise, which can lead to less post-workout soreness and faster recovery [2].
  • Improved exercise performance: BAAs can help delay fatigue during exercise and improve endurance, making powering through an intense workout easier [3].

“Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles.”

- Gavin Van De Walle, MS, RD

Whey Protein

Whey protein is a convenient and effective way to supplement high-quality protein alongside your diet. Here are a few things whey protein can do:

  • Muscle repair and growth: Whey protein contains all the essential amino acids necessary for muscle repair and growth. Consuming whey protein post-workout can stimulate muscle protein synthesis [4].
  • Weight loss: Whey protein can be part of a calorie-controlled diet to help support weight loss. Protein helps increase satiety, making it easier to control your calorie intake [5].
  • Improved cardiovascular function: Some studies show that whey protein can help lower blood pressure and improve other heart markers [6].
  • Increased muscle strength: Consuming whey protein post-workout may improve muscular strength and power [7].

The Judges’ Focus

People with corporate attire

You need to know what the judges are evaluating to get a high score.

Bikini competition judges are looking for a combination of factors when evaluating a competitor’s physique.

Some of the essential qualities that judges look for include:

  • Muscular tone and definition: Judges will examine the competitor’s muscle tone and definition, looking for a lean and toned appearance. The competitor should have clear muscle separation without being overly bulky or muscular.
  • Balance and symmetry: Judges also look for balance and proportion in the competitor’s physique, including the height and weight of the competitor as well as the proportions of the different body parts (tiny waist, toned arms, legs, torso, and shoulders).
  • Stage presentation and appearance: Judges expect a polished appearance and a confident stage presence, including the competitor’s skin tone, hair, makeup, accessories, and overall look that shows their body in the best light.
  • Posing and confidence: Competitors should be comfortable on stage and able to showcase their physique effectively through each quarter turn, various walks, and favorite poses. Judges will look for poise, grace, confidence, and a competitor who can move smoothly and gracefully.
  • Overall fitness and health: Judges evaluate the competitor’s general fitness and health level, including factors such as body fat percentage, the health of skin, hair, and nails, and overall well-being.

It’s important to note that competitions may have slightly different judging criteria or emphasis. Therefore, you should research the specific competition you want to enter to gain a deeper understanding of what the judges are looking for.

Don’t underestimate the power of community and support networks; seek out and join groups, forums, or social media communities where you can connect with fellow competitors, share insights, and receive encouragement throughout your preparation journey.

Hottest Female Lists:


How Long Does It Take to Train for a Bikini Competition?

How long it takes to train for a bikini competition depends on how fit you are at the start of your training. Typically, a twelve-week window is enough to prepare for competition, but it can take 14–16 weeks.

Do Bikini Competitors Take Rest Days?

Yes, bikini competitors take rest days. As with any training or fitness routine, rest days are critical to repairing and recovering your muscles.


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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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