Focus: Fine-tuning your physique

Time: 2 Weeks 

Show day is only a couple of weeks away, and you’ve already finished Phase 1 and Phase 2 of the Bikini Competition Workout Plan, so now is the time to hone any weak spots and get that final push you need to get stage ready. “Think of this as your finishing step,” says Dey. It’s easy to just go through the motions at this point in your training, so make sure you keep good form throughout the exercises and are really focusing on each target muscle. “If today is the day you’re training the shoulders, make sure you are really feeling them—if not, stop, regroup, and start again with more intent,” she notes. For this plan, start your Day 1 on a Monday. 


Day 1: Quads/Butt

Day 2: Push

Day 3: Hamstrings/Plyos

Day 4: Pull

Day 5: Butt