TWELVE
WEEK
BOOTCAMP
Meet Your Coach
BikiniBOOTCAMP
Jenna is a top 5 Nationally placed NPC Bikini Competitor and NASM-certified fitness coach
from Boise, Idaho.
Jenna’s fitness journey began four years ago
and has since transpired into more than she
ever imagined. After struggling with weight
loss and dieting for years, Jenna made a
commitment to push herself past her limits
and get in the best shape of her life-no
excuses. While pursuing her bachelor’s
degree in Business Administration in 2017,
she began training for her first bikini
competition. Through the trials, the early
morning cardio, and the late-night studying,
Jenna learned quite a bit about herself. She
realized who she was, and who she wanted
to become. After her first competition, she
absolutely fell in love with the sport of
bodybuilding and developed a passion for
the grind.
Post-graduation, Jenna knew that her purpose in life was to share her knowledge and
passion for fitness with others. She obtained her NASM CNC (Certified Nutrition Coach)
certification and combined her two degrees to create her online coaching business. Since
then, she has helped over 100 women achieve their fitness goals and gain their confidence.
As for Jenna, she has competed in a total of 9 competitions, where she has won 3 first-place
trophies, one overall title, and a top 5 National placement. Her goal is to win a national contest
and achieve her IFBB Pro Bikini status.
About This Trainer
BikiniBOOTCAMP
The Bikini Bootcamp was designed to give you a 12 week layout of workouts utilized to get
your body in amazing bikini shape. It does not matter what level you are at in your fitness
journey. If your goal is to step on stage and compete at a national level, or you are a
hardworking mother who wants to become more health focused... This plan can work for
you.
Below you will find 4 weeks’ worth of weight training, which will be ‘Phase 1’ of your bikini
training program. After your first phase is complete, you will restart Week 1 of workouts, and
repeat the cycle, until you have completed 3 full Phases. Each time you begin a new Phase,
I challenge you to increase the resistance in your exercises. Take log of your PR’s, and push
yourself to become stronger and better each Phase!
*these workouts do not include cardio recommendations. Please consult further coaching
for an ideal cardio regimen for your body type.
Nutrition
BikiniBOOTCAMP
‘Flexible Dieting’ (aka tracking macros) is the BEST and most efficient method to achieve
your fitness goals. Whether you are looking for weight loss, building lean muscle mass, or
simply maintaining your current physique, you MUST be aware of the nutrients you are
taking in each day. EveryBODY is so different, and that’s what makes us so unique. While
a trained nutrition coach can provide macronutrient targets specific to YOU, here are
some basic guidelines you can follow.
Protein
As a basic rule of thumb, you should be eating 1 gram of protein per 1g of lean body mass.
So, if you are 140 lbs roughly 15-20% BF, you should be eating 115-120g of protein per day.
Carbs
The Keto Diet media trend has forever ruined the mentality of women (and men!) when
it comes to nutrition. Carbohydrates are your body’s primary source of energy. They are
also what builds lean muscle tissue in our bodies, and what helps our muscles repair and
recover themselves. Want to look “toned”?! Eat your carbs!! Carbohydrates should consist
of 45% -65% of your total daily calories. (2,000 calorie diet = 225-325g)
Fats
Again, going against ALL the Keto believers out there, our calories coming from fat
sources should be limited in order to achieve the firm physique we desire. Fats should
supply 20% - 35% of your total daily calories. (2,000 calorie diet = 45-75g)
BikiniBOOTCAMP
Nutrition
CARB
YAM/SWEET POTATO
WHITE RICE
QUINOA POTATOES
BROWN RICE
VEGETABLES
BERRIES
OATS
ENGLISH MUFFINS
FLAXSEED
COCONUT
CHOCOLATE
MOST “JUNK” FOOD
NUT BUTTERS
CHEESE
BREAD
TORTILLAS/WRAPS
BAGELS
NUTS
FRUIT
RICE CAKES
PASTA
FAT
OILS
SEEDS
SALAD DRESSINGS
BEANS
SALMON
A WELL-BALANCED
OLIVES
EGGS W/ YOLK
MEAL
GROUND TURKEY HUMMIUS
GRANOLA BARS GREEK YOGURT
PEANUT BUTTER
COTTAGGE CHEESE
TURKEY BACON/SAUSAGE
HAM/PORK
CHICKEN BREAST
DELI TURKEY COD
EGG WHITES
TOFU
SHRIMP
PROTEIN POWDER
HALIBUT
TUNA
LEAN SIRLOIN/BEEF
PRO-
Suppliment Overview
BikiniBOOTCAMP
Preparation
BikiniBOOTCAMP
IT IS NOT A RACE
If you’re trying to blast out 15 reps in 15 seconds, you could be risking injury or ineffective muscle
contractions that are keeping you from the full benefit of the exercise. “Time under tension”
describes the length of time that the muscle is being stimulated during your reps, and is
proportional to its growth and increase in size!
PROGRESSIVE OVERLOAD
Progressive Overload is the process of gradually and consistently increasing the demand put
on your muscles to force them to adapt and grow. Svpecially, it will improve muscle strength,
endurance, and size.
HOW WILL WE USE IT IN YOUR TRAINING?
1.) INCREASING THE RESISTANCE (AKA THE WEIGHT)
2.) INCREASING THE VOLUME (# OF REPS)
3.) INCREASING TIME UNDER TENSION (SLOWER REPS)
4.) DECREASING REST TIME (IN BETWEEN SETS)
Equipment
As discussed earlier, it is not a race, form is king. Form is not just important for muscle
development, but also for your safety and health. For heavier lifts, I recommend wrist wraps
and a lifting belt to protect your posture and your back. Resistance bands are also a useful
asset to increases tension and improve muscle engagement. Check out the products I use
from these companies below.
www.aesthreadics.com (Coupon: BODYSHOPBABE for 30% off)
www.thexbands.com
Week 1 Day 1
LEGS/GLUTES
SUMO SQUAT
Sumo Squat
Close Stance Squat
1.5 Deadlifts
Hip Thrust
21’s Cable Glute Kickbacks
Frog Pumps
Banded Clams
Pulse Deadlift
CLOSE STANCE SQUAT
5
1
5
6
3
3
3
1 min
5
20
10
15/12/10/8/6/6
21
20
20
1 min
1.5 DEADLIFTS
HIP THRUST
21’s CALBLE GLUTE
KICKBACKS
FROG PUMPS
Week 1 Day 2
CHEST/SHOULDER/ABS
Dumbbell Bench Press
Dumbbell Overhead Press
Cable Lateral Raise
Banded Lateral Raise
Banded Front Raise
Lateral Pulse Raise
AB Rollouts
Toes to Bar
5
3
5
7
3
3
3
3
3
30
20
20
10-12
Failure
DUMBBELL
BENCH PRESS
DUMBBELL
OVERHEAD PRESS
CABLE
LATERAL RAISE
Week 1 Day 3
GLUTES
KNEELING BANDED SQUAT
KNEELING STEP UPS
BENCH STEP OVERS
Kneeling Banded Squat
Bench Step Overs
Kneeling Step Ups
3
3
4
20
50
20
Week 1 Day 4
BACK/ABS
Deadlift
Pull Ups
Bent Over Rows
Single Arm Cable Row
Cable Row
Pulldowns
Situps
Bicycle Crunch
5
5
5
5
3
3
3
3
2
10
20
20
50
100
SITUPS
SINGLE ARM CABLE ROW
BICYCLE CRUNCHES
CABLE ROW
Week 1 Day 5
REST
Week 1 Day 6
GLUTES
Frog Pumps
Banded/Barbell Glute Bridge
Reverse Pistol Squat
Superset Frog Pumps/Jump Squats
Kickbacks
Adductor Machine
3
8-10
3
3
4
3
20
20
15
60
FROG PUMPS
JUMP SQUAT
Week 1 Day 7
CHEST/SHOULDER/ABS
Barbell Bench
Single Arm Overhead Press
Cable Lateral Raise
Face Pulls
Rear Delt Fly Partials
Lateral Raise
Partial Laterals
4
3
5
3
3
3
1
8
10
10-15
10-15
60
12
60
FACE PULLS
SINGLE ARM OVERHEAD PRESS
DUMBBELL BENCH PRESS
REAR DELT FLY PARTIALS
BikiniBOOTCAMP
CONGRATULATIONS
ON COMPLETING
WEEK 1
Notes
Week 2 Day 1
ARMS/ABS
Chin Ups
Dips
Barbell Curl
Alternating Skull Crusher
Alternating Curls
Rope Pressdown
Rope Curl
Stomach Vacuums
Cable Crunches
V Ups
STOMACH VACUUMS
V-UPS
DIPS
5
5
4
4
4
4
4
3
3
3
ROPE CURLS
5
5
8
20
20
20
20
10
20
10
Week 2 Day 2
LEGS/GLUITES
Box Squat
Lunges
Single Leg Shrimp Squat’
(no assistance if possible)
Hip Thrust
Hip Thrust
Frog Pumps
(on Smith Machine & Bench)
Ninjas
5
3
5
5
10
5
3
1
2
10
100
20-30
3
20
LUNGES
LUNGES
HIP THRUSTS
NINJAS
Week 2 Day 3
REST
Week 2 Day 4
SHOULDER/ABS
Standing Overhead Press
Cable Overhead Press
Lateral Raise w/6 Sec. Negatives
Lateral Raise
Banded Rear Delt Pulse
Ring TRX Pushups
Situps
Planks
Horizontal Knee to Elbow
HORIZONTAL KNEE TO ELBOW
PLANK
5
3
3
1
1
3
2
2
3
8-10
10-15
10-15
100
20
Failure
100
Failure
50
Week 2 Day 5
GLUTES
Hip Thrust
Pulse Hip Thrust (top ¼ only)
Shrimp Squats Assisted w/Band
Frog Pump
Ankle Weight Kickbacks
Banded Prone Jumping Jacks
HIP THRUST
FROG PUMP
SHRIMP SQUAT
3
3
3
3
3
3
12
20
15
20
20
20
Week 2 Day 6
BACK
Deadlifts
Pullups
Bent Over Rows (overhand)
Bent Over Rows (underhand)
45-Degree Row
Cable Pullover
DEADLIFT
BENT OVER ROWS
5
5
4
4
4
4
5
Failure
10
10
15
15
Week 2 Day 7
ARMS/ABS
Barbell Curl
Dips
Spider Curls
Skullcrushers
Hammer Curls
Overhead Rope Extension
Toes to Bar
Plank Reach Outs
(reach out and touch wall-full extension)
SKULL CRUSHER
TOES TO BAR
OVERHEAD ROPE EXTENSION
5
5
4
4
4
4
3
1
5
5
8
8
20
20
Failure
100
Week 3 Day 1
LEGS/GLUTES
Box Squats
Hip Thrust
Landmine Lunge, Landmine
Stiff Leg Deadlift
Single Leg Hip Thrust
Banded Abductors in Bottom of Hip
Thrust Position
Banded Abductors in Top of Hip
Thrust Position
Banded Side Steps
HIP THRUST
BOX SQUAT
5
3
3 each leg
5
8
10
3 each leg
3
10
20
3
20
3
1 min.
Week 3 Day 2
CHEST/SHOULDER/ABS
Bench Press
Standing Clean & Press
Lateral Raise
Face Pulls
Cable Lateral
Pulse Reps Lateral (top portion)
Vacuums ( hold each for 2 sec.)
5
5
3
3
3
3
3
BENCH PRESS
FACE PULLS
LATERAL RAISES
5
10
21
20
10-15
20
10-12
Week 3 Day 3
GLUTES
Hip Thrust 1 ¼ (full concentric,
25% of Eccentric, Then Relock your Hips)
5
12
2
5
5
10
15-20
20
HIP THRUST
Deadstop Hip Thrust
Barbell Frog Pump on Bench
Cable Kneeling Squat (dip belt
around hips pulling back)
CABLE KNEELING SQUAT
Week 3 Day 4
BACK/ABS
Deadlifts
Pullups
Pullup partials (scapula only movement...
shoulder to ears stretch ¼ of movement)
Dumbbell Seal Rows
SUPERSET:
Lateral Pulldown Between Cable
Crossover/Pullovers
Vacuums
DEADLIFTS
VACUUM
LATERAL PULLDOWN
5
5
3
5
5
10
3
10
3
20
20
14
3
Week 3 Day 5
REST
Week 3 Day 6
GLUTES
Smith Hip Thrust Drop Sets
Smith Frog Pumps
Kneeling Smith Squat
5
5
5
20
20
20
5
20
5
20
1
60
KNEELING SMITH SQUAT
Single Leg Kneeling Smith Squat
(knee on bench. Band pulling hips back)
Reverse Hyper Abduction (help get a
longer range of motion)
Banded Kickback (each leg)
BANDED KICKBACK
FROG PUMP
Week 3 Day 7
CHEST/SHOULDER
Incline Bench
Javelin Press
Incline Lateral (lying on side)
Lateral Raise Drop Sets (3 drops per set.
Ex: 10 reps w/20lbs, 10 reps w/15lbs
10 reps w/10lbs.)
SUPERSETS:
Banded Rear Delt Partials/
15 Overhead Dumbbell Press ( these
will feel pretty unstable)
Patial Laterals (arms in between
body band & press out)
SIDE LATERAL RAISES
OVERHEAD
DUMBBELL PRESS
4
3
3
3
8
10
10-15
10-15
3
60
1
60
Week 4 Day 1
ARMS/ABS
Chin Ups
Dips
Barbell Curl
Skull Crusher
Bicycle Crunches
Stomach Vacuums
BICYCLE CRUNCHES
SKULL CRUSHER
VACUUM
10
10
3
3
3
3
10
10
8
20
100
10
Week 4 Day 2
LEGS/GLUTES
HIP THRUST
Squats
Dip Belt Squats
Hip Thrust
Reverse Hypers 6 Sec. Negatives
Barbell Frog Pump
Single Leg Hip Thrust
FROG PUMP
5
3
5
3
3
5
10
5
10-15
100
10
BikiniBOOTCAMP
Week 4 Day 3
REST
Week 4 Day 4
SHOULDERS/ABS
Seated Clean and Press
Lateral Raise
TRX Pushups
Lateral Raises( see 100’s notes)
Banded Rear Dealt Pulses
TRX Pushups
LATERAL RAISES
TOES TO BAR
8-10
10-15
10-15
100
20
Failure
3
3
100
10
Failure
Lateral Raises
ABS
Situps
Vacuums
Toes to Bar
SITUPS
3-5
3-5
3-5
1
1
3
Vacuums
Week 4 Day 5
GLUTES
KICKBACKS
Banded or Barbell Glute Bridges
Kickbacks
Side Step Up Lunge (with box or
bench to the same side as your leg.
Use weight if possible)
Cable Pull Throughs
Single Leg Reverse Hyper or
Single Leg Hyper Extension
CABLE PULL
THROUGHS
BANDED GLUTE BRIDGE
5
4
4
8-10
15
15
5
4
10
15
Week 4 Day 6
BACK GIANT SET
Rows
Lat Pulldowns
Bar Row/Inverted Rows
Deadlifts
45-Degree Pulldowns
5
5
5
5
3
Inverted Rows
DEADLIFTS
LATERAL PULLDOWN
10-15
15-20
10-15
10-15
20
Week 4 Day 7
ARMS/ABS
Weighted Dips
Barbell Curls
5
8
5
5
3
3
3
20
20
20
3
3
3
20
20
20
3
3
25
Failure
WEIGHTED DIPS
BICEPS SUPERSETS:
Dumbbell Curls
Cable Rope Curls
Rope Curls Partials( hips to ½ way up)
DUMBBELL CURLS
TRICEPS SUPERSETS:
Skull Crushers
Rope Push Downs
Cable Rope Push Down Partials
(chest to ½ way down)
Rope Crunches
Hanging Leg Raises
SKULL CRUSHERS
BikiniBOOTCAMP
CONGRATULATIONS
ON COMPLETING
WEEK 4 (NOW REPEAT THIS PROGRAM
ADDING MORE WEIGHT.
Notes
BikiniBOOTCAMP
Tips on Recovery
Sleep AT LEAST 7 hours per night (DO NOT UNDERESTIMATE THE POWER OF
SLEEP). Without proper sleep, even the best workouts and nutrition regimens can
have stunted progress.
Drink plenty of water (4+ Liters per day, depending on body weight)
Stretch
Foam roll
Hit your daily protein macros every day!! Your body cannot store amino acids. Hitting
your protein yesterday does nothing to help you today. You need a constant, ample
supply of protein to function and perform optimally.
Hit your calories every day! Severe calorie deficits do not equal optimal results. They
equal fatigue, stress, increased cortisol, dizziness, hunger, lethargy, emotional lability,
shitty lifts, poor performance, propensities to binge and yo-yo diet, and if used
long-term, a slowed metabolism.
Consider supplements during training to aid in MPS (muscle protein synthesis) and
abate catabolic effects of exercise (EAA’s/BCAA’s, glutamine- under “supplements” in
your personal program). Ask us what we think would be beneficial to you!
Eat before the gym and eat within one hour of leaving the gym. If you train in the
evenings, be sure to eat a fueling dinner before going to bed!
Get massages if you can, and/or consider chiropractic work
Take Epsom salt baths 1-2 times per week
Allow minimum 48 hours of recovery in between training days for same muscle
groups
Take rest days if you need them. Listen to your body if/when it’s telling you “no.” lol
When this happens, you will know it.
Minimize stress with:
Mindfulness
Gratitude practices daily
Meditation
Aromatherapy
Sleep hygiene
Avoid using more than 300mg caffeine daily
Ashwagandha, and/or other cortisol-balancing supplements, etc.
BikiniBOOTCAMP
Weight Training Through Your
Menstrual Cycle
THE FOLLICULAR PHASE
This is the fun phase!
Pain tolerance, endurance, energy/motivation, strength, insulin
sensitivity, and force generational capacity are all increased.
This phase is the most optimal muscle growth, muscle glycogen is
better utilized, and is a good time for higher carbs/refeeds.
◆ This phase begins the first day of your period and ends when you ovulate.
THE LUTEAL PHASE
This is the phase when life just seems hard.
Progesterone, water retention, metabolism, cravings, and mood
changes increase.
Serotonin and strength decrease.
This is where understanding your body can keep you from getting
frustrated. It is a natural monthly occurrence. This is a time to accept
that your 100% may not be the same every day, and you just do that
day’s best! This is a good time to incorporate LISS and maybe even
take an extra rest day.
Your NEAT will naturally be lower (you’re burning less calories during
the day) so make sure to watch your nutrition. Try to plan in treats for
the end of the night when you may have cravings. Try to use lower
calorie berries for that sweet treat if you are going over calories.
◆ This phase happens between ovulation and your period.
THE OVULATION PHASE
In this phase you still feel good, but you need to pay extra attention to form!
Estrogen and risk of injuries increase. Tendon elasticity decreases.
You will still feel strong and energized in this phase, but you are more susceptible to injuries. Studies have shown women are 3x as likely to experience ACL
tears during the Ovulation Phase due to greater ACL laxity, greater knee valgus,
and greater tibial external rotation during functional activity.
◆ This phase usually happens between day 10-18 of your cycle. This is when an egg is
released from the ovary to be fertilized.
THE MENSTRUATION PHASE
This is when the red gates open!
Metabolism returns to normal. Water retention and all PMS symptoms
decrease. Mood and energy increase.
This is that moment we all have every month: “OHHH THAT’S WHY I WAS
CRYING OVER THE HALO TOP?!” All of the PMS symptoms start to subside, and
you start to feel like yourself again. The cravings, bloating, and tears have all
chilled out.
◆ This is your actual period. Now, we start the cycle all over again.
HOW UNDERSTANDING YOUR CYCLE HELPS
Knowing what is going on in your body at each phase of your cycle allows you
to have grace with yourself.
It can help you know when to REALLY push, and when to watch yourself.
Knowing all of these symptoms are normal helps with accepting what is going
on instead of wondering what is wrong.
Know all of this is normal, have patience with yourself, have plans for how to
handle each phase, and know it all will pass.
If you don’t have a period and you don’t know why, please take that as a check engine light!!
Do a self-assessment. That is your body trying to tell you something!
Contact
@jennajo_
coaching@jennasbodyshop.com
For more information on one-on-one coaching from Jenna’s Bodyshop, visit
www.jennasbodyshop.com
www.jennasbodyshop.com