Workout Routine

Bikini Fitness Polka 👙

by NuZ87

A simple but great 4 day program i use on my bikini fitness athletes. A winning program with god volume for you to take that #1 spot in the line. Not for beginners.

Use it from start to peak week.

/Coach NuZ

Workouts

Upper A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

side lateral raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

Lower A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
20
100 sec
2
65% 1RM
20
100 sec
3
65% 1RM
20
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Abs

3 sets

Upper B

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chest supported rows

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

pullovers

3 sets

Lower B

box squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

box squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 0.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3 sets