TABLE OF CONTENTS
INTRODUCTION................................................................3
LET’S GET TO BUILDING..................................................4
Weeks 1-12 - Initial Transformation.........................................5
Weeks 13-24 - Building.............................................................6
Weeks 25-36 - Stage Readiness............................................8
10 THINGS TO KNOW MORE ABOUT.............................9
TRAINING PROGRAMS...................................................38
Accumulation 1 - Gironda 8x8 Method...............................38
Intensification 1 - Omni Method...........................................40
Accumulation 2 - Post-exhaustion Method.......................42
Intensification 2 - Wave load 7, 5, 3, 7, 5, 3.......................43
EXERCISE VIDEO LIBRARY............................................46
YOUR WORKOUTS..........................................................47
INTRODUCTION
Wow! Something I never thought I would be writing... Welcome to Building the Bikini Body 3.0! It’s
been a crazy year since I released Building the Bikini Body 1.0 in May, 2019. I vividly remember being
in Hollywood at the time when it came out. After the first 2-3 days of sales, I thought “Jeez, this could
actually be pretty big!”. Now, a year later having also released Building the Bikini Body 2.0, it was clear
to me that I had to get to work on Building the Bikini Body 3.0.
When creating guidebooks, I always focus on delivering as much value as I can, in the most concise
format. The real reason that I do this has always, genuinely been to help people. I don’t want to put
out a program just “because”. With everything I do, I ask myself
“How can this program differ from the others? What can I offer to continue building upon?”.
Bikini 2.0 came out very quickly after Bikini 1.0, around 16 weeks after the initial plan was released.
This third addition to the series took me 7 months to release because I really wanted time to think,
observe how you worked and evolved with Bikini 1 & 2, and devise a plan from there.
Having time gives me all the important aspects of feedback. The Bikini Body community messages
me daily, telling me what you enjoyed, allowing me to see what works well, and of course where else
I can bring more value to you.
Building the Bikini Body 3.0, I would like to think of as ‘putting it all together’. We have covered a lot
in the first 2 books. This third edition is to conclude the Bikini Body series with information that could
take you from somewhat of a beginner bikini body, to someone who is ready to compete on stage, or
just simply walk out on the street, or go to the beach and feel like an absolute boss for doing these
36 weeks of programs. I want that feeling of accomplishment for you!
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INTRODUCTION
These programs are HARD! I don’t think people grasp it until you do it! When I write programs for you
I am not thinking of “average”, no. I am thinking how can I take these women to their absolute best?
Being pushed to being your best possible self. That does not come from doing the ‘easy’ work, and
it definitely doesn’t come from comfort.
Really powerful change f*cking hurts!
It hurts mentally and it hurts physically, but there’s light at the end of the tunnel. You know deep down,
if you make it through, you have made it! That thought process is how I have viewed the Bikini Body
series. If it was so easy, then everyone would be the best... but it’s not. That’s why I keep creating
these programs, because I love that you women keep coming back and asking for more!
With the third edition of the Bikini Body series, I want you to find answers to any questions you may
have. I will touch on a variety of topics, keeping things short and sweet, whilst providing information
that can give you clarity on areas of your training and nutrition. With regards to the program (after
our DUP 12 week training block in Bikini Body 2.0), we will be going back to my ‘bread and butter’
program: undulating, 5 days a week. You may remember this from Building the Bikini Body 1.0. We
started the journey with my go to undulating system, therefore I thought, there’s no better way than
that to conclude it!
LET’S GET TO BUILDING
The 9 month prep to be your best
“How would you prepare a woman for her first bikini competition?
How do you take someone from dreaming of getting on stage, to then being ready...actually
ready?”
The answer is, always, 9 months of prep. As a minimum, I like the 9 month prep model, which is
also why I’ve created 3 of these Bikini Body programs, to accurately represent this 9 month model.
Whether you want to get on stage, or just see how far you can take your physique, this 9 month
Bikini Body series gives you the ability to do that.
When women come to me, they tend to come to me in a fairly average (for lack of a better word)
starting place, that is not with a huge amount of muscle and not too lean. So, what do I do here?
This is when I break down the 12 week phases into specific blocks.
Weeks 1-12: Initial Transformation
Weeks 13-24: Building
Weeks 25-36: Stage Readiness
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LET’S GET TO BUILDING
Weeks 1-12 - Initial Transformation
In the initial 12 weeks, the goal is to improve body composition. This is done through a reduction in
body fat as we begin to increase muscle mass. The end goal of the initial 12 weeks is to have the
client noticeably achieve a transformation. Think of those obvious transformation photos, the before
and after. The goal is not to be necessarily comp prep lean, probably 2-4kg away from a comp prep
physique, but still in incredible shape.
As a coach, I look out for a few things here...
- I want to see how the client looks when lean.
This gives me a great idea on how they will look on stage, but also, a lean physique really
shows
- I want to identify areas of improvement.
For instance, a lot of women tend to think their glutes are a lot better than they are when they have
higher body fat because their fat mass helps fill them out, giving the illusion of fuller, more muscular
glutes. The problem that arises here is when they begin dieting and have to get lean, that fat mass
vanishes and (unless there is a great deal of glute muscle mass) the big, round, higher body fat
glutes now turn into a flatter bum on stage or in a bikini.
How often do you hear: “When I diet I lose my glutes.”? This shouldn’t be the case. The dieting
process should be able to lose the body fat to reveal all your muscle which gives your glutes shape.
If this happens to my clients, I know first hand that they lack muscle mass and their full glutes in the
off season is primarily from fat mass and not muscle mass. Which is why, the initial transformation
phase helps to reveal a client’s current physique.
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LET’S GET TO BUILDING
The objective of the transformation phase is Base Building!
We are not after a super aggressive fat loss phase, rather I want a more conservative deficit to allow
for some fat loss, but also the ability to have enough calories to lose fat and also still build muscle
mass. A 20-25% calorie deficit in this initial phase tends to serve my clients well. They can lose
5-6kg (12lbs or so) in that time, but also have enough calories to get stronger and notice their body
composition changing positively, not just getting skinny.
This first 12 weeks, I want to introduce the client to proper, hard strength training. Teaching the client
how to track and hit calories, every single day! Do you want to take your body to the next level? Then
this first phase is learning to train and diet at an elite level!
Weeks 13-24 - Building
Now phase 2, is where we begin in a much better position from a body composition perspective than
phase 1.
Here we have a much better training base, lower body fat, more muscle mass and
improved strength.
The joys of following a great 12 week training program! In this phase, we want to have a break from
cutting and increase calories. The question is do you reverse diet here? Do you jump cals straight
up to maintenance? The answer will depend on the long term goal and the current position of the
client. If the client is already considered pretty lean and could increase body fat by a few % and still be
“lean”, then I definitely suggest not reversing and simply going straight back to your TDEE, and then
spending time in a surplus. Use these 12 weeks to get out of a deficit and provide your body with a
surplus of calories which is our most optimal position to put muscle mass on.
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LET’S GET TO BUILDING
If a client has done the transformation phase, but still has a considerable amount of weight to lose
before being considered stage lean or having their dream body, then this 12 week block is a bit
more conservative. The goal is to avoid yo-yo dieting and weight regain. If someone spent the first
12 weeks losing a good amount of body fat, despite having struggled to do so in the past, we do not
want them putting the weight back on fast.
The conservative approach is the aim of the game here! In this phase that means coming out of
a calorie deficit. This is important. Before we begin our final fat loss phase, I think it’s absolutely
imperative the client spends a few weeks (at least) out of a deficit, to ensure their metabolism is in
a great spot when the fat loss block begins to get down to extremely low body fat. We do this by
spending weeks at maintenance.
How do we do this. I like a fast reverse diet. The reverse diet should take 6 weeks to go from their
finishing calorie deficit to then reach their true TDEE. This way I now have a good 4 weeks to spend
at maintenance before beginning the final fat loss phase. For a client in this category, I like a minimum
of 14 weeks to do their final prep for stage. Therefore a 6 week, fast reverse to TDEE, followed by 4
weeks of maintenance cals to give their bodies a break from a calorie deficit is ideal. Once a client
can maintain their weight at their true TDEE, we know they are in a good position to begin a fat loss
phase.
The aim of this 12 weeks is to increase calories, build muscle and work on weak areas which presented
themselves in the first 12 weeks when you reached a nice low body fat. This 12 weeks is a great phase
to build upon those weak links before the final 12 week comp prep or fat loss block.
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LET’S GET TO BUILDING
Weeks 25-36 - Stage Readiness
It’s almost time to show off all that hard work! Whether it’s to get on stage, a photo shoot, or it’s finally
time to hit the beach for summer, or look amazing at your wedding, or it could just be time for a
long-awaited holiday. This 12 weeks is where we finish things off and demonstrate what 9 months of
elite level training and nutrition can do for a bikini body. This final 12 weeks is a more serious dieting
phase, compared to the initial 12 weeks. The first was getting in shape and building a base. This 12
weeks is about getting comp lean. That will come at a sacrifice to the potential of muscle building as
cals will most likely need to get lower in order to bring about next level shreds.
When calories get low, muscle prevention becomes the focus over muscle building.
Going for next level shreds means calories could get pretty low. 20-25% calorie deficits in the final
weeks will often be replaced with a 30-40% calorie deficit. Remember, when body weight lowers, you
expend less calories so it’s normal for your calories to need to come down to continue to create a
calorie deficit to generate fat loss.
This 12 weeks (or 14-16, depending on starting position) will really require quality training, accuracy
with nutrition and laser focus to beat the best version of you! It’s hard work, but the rewards are worth
it. We are going to be creating a once in a lifetime physique that you can be proud of and always
know you achieved.
All in all, this is a short summary of how I like to work with my clients over a 9 month period from having
a dream of getting on stage or creating their best possible physique, to then actually achieving it. Elite
level results are not built in 12 weeks, they’re built over repeated 12 week training blocks, when done
successfully. This is why I created the Bikini Body 3-part series for you all, to give you the ability, the
resources and the knowledge to put it all together yourself when the time is right for you to either
get on stage or have that desire to truly see how far you can take things! 9 months of work but in the
end it’s all worth it.
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10 THINGS TO KNOW MORE ABOUT
It’s so clear to me that women love having programs to follow, this is why there was such high demand
for Building the Bikini Body 3.0. I attribute the success of Building the Bikini Body to women trusting
and knowing that their hard work is being put in the right place. There’s nothing worse than a huge
amount of energy and motivation, focused on the wrong things.
Therefore I wanted to keep Bikini Body 3.0 a bit shorter as we have covered a lot of the fundamental
methods and principles I focus on as a coach in the first 2 Bikini Body programs. In Bikini 3.0, I
really wanted to give you all more tips, tricks and thoughts in my head which I have never really
written about. Answers to the questions I get asked frequently in my Q&A’s or from my online clients.
Questions which are often have short, quick answers, but can be extremely complex.
I really wanted to give you 10 things which may be atomically applicable to your training and nutrition,
but also 10 things that can give you more confidence that your efforts are going into the right place!
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10 THINGS TO KNOW MORE ABOUT
01 GUT HEALTH
Good old gut health. Arguably the biggest buzz word or phrase in the fitness industry for the last few
years. Long story short, 4-5 years ago as a PT, this was never spoken about. Now, a few years later,
all of a sudden every PT is a gut health specialist with a magic pill you can buy from them which will
automatically improve your undiagnosed conditions which are apparently holding you back.
Basically, there’s a whole lot of bullsh*t out there to profit off people who don’t know enough, are
desperate for results, or those who don’t quite understand the basics of things like energy balance. Is
gut health important? No doubt. However, does everyone have the serious gut health issues that so
many people make out to have? Absolutely not.
I always find it funny, seeing trainers on social media with zero qualifications in medicine talking in
absolutes about treating gut health, all while the WORLD’S LEADING GUT HEALTH SCIENTISTS AND
DOCTORS tell us how little we really know about the gut.
Simply, the PT with zero qualifications telling you that there is a magic supplement
to treat a condition you most likely don’t have, yet the world’s best people in
medicine, who devote their life to research, tell us they don’t have the answers yet
- welcome to the fitness industry!
What I wanted to do was clear up a few things with gut health and help give you guys some guidance
on things like bloating or just feeling unwell. These are tips I use on my clients which I have learned
from world leading nutritionists and doctors.
None of this magic pill sh*t. It’s just basics which is (over and over again)
backed by science.
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IBS - IRRITABLE BOWEL SYNDROME
IBS is what is most commonly associated with gut issues in people. A feeling of abdominal pain,
cramping, diarrhoea, bloating, flatulence and the urgent need to use the bathroom. Most commonly,
these symptoms associated with IBS are followed after a meal and leave the person feeling unwell
and uncomfortable. The good thing is, IBS can be a pretty quick fix just by playing with your food
intake. IBS is not a disease, it’s a response to food you are consuming. Are you often extremely
bloated after a certain mealmeal, even on a very healthy diet?
This can be very normal!
Now let’s take a quick look at potential common irritants. Again, I’m not here to diagnose, but to help
make you all aware of potential positive strategies that can make life a lot easier for you.
CAFFEINE
I love caffeine! Majority of us do. Whether it is a morning coffee or pre-workout, caffeine is one of the
few proven supplements to work! It helps with focus and energy levels but caffeine can also be a gut
irritator. Coffee stimulates your GI tract. Ever drink a coffee in the morning that leads you running to
the bathroom? Yeah, me neither. But that’s just caffeine. It can help things get moving, but too much
of a good thing can also lead to issues.
My suggestion is moderation.
If you are experiencing bloating, or any IBS symptoms, back off caffeine for a few days. Pre-shoot or
comp, I remove caffeine from a client’s day to ensure zero chance of gut issues.
I could go deeper into gut health but I really think, for the most part, the basics win out.
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10 THINGS TO KNOW MORE ABOUT
HIGH FODMAP FOODS
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What are FODMAPS?
I will quote directly here from Monash University: “FODMAPs are a group of sugars that are not
completely digested or absorbed in our intestines. When FODMAPs reach the small intestine, they
move slowly, attracting water. When they pass into the large intestine, FODMAPs are fermented by
gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch
and expand. Because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall
causes exaggerated sensations of pain and discomfort”.
In simple terms...
FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the
gut, which can trigger symptoms in people with IBS.
Now why are FODMAPS an issue if you just eat clean? Well, funnily enough, HIGH FODMAP foods are
often some of the healthiest foods you would commonly find in a bikini girl’s prep or healthy person’s
diet.
These are:
Asparagus
Legumes
Garlic
Wheat
Onions
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All foods that definitely don’t necessarily spell out “bad gut health” foods.
This is why looking at high FODMAP foods can automatically help people realise why potentially after
a certain meal, they feel bloated or sick, even though they ate healthy and nutritious foods.
My suggestion here is (if this applies to you) that you spend 2 weeks replacing foods you eat which
are HIGH FODMAP with LOW FODMAP foods. There is a high chance, from my experience with this,
that your IBS symptoms will be lowered almost immediately!
The other thing I’ll add on FODMAPs is that all too often people blame gluten for their gut issues, but,
as you can see from the above, it’s the other ingredients found in things like bread which is actually
the potential irritant. Around 1-2% of the population is actually coeliac. Outside of those people, gluten
should not be a gut stressor.
Fiber is often the forgotten element in a diet plan.
How much fibre should you be having?
I like 10-15g of fibre per 1,000 calories a day. Fibre is your friend! It can help with satiety and it has a
high thermogenic effect which means it helps you to expend more calories. Additionally, it also helps
promote regular bowel movements. Constipated? Chances are your fibre intake is too low and you
might also not be hydrated enough. Ensure you are aiming for the 10-15g of fibre per 1000 cals a day
to be in a good place.
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02 BODYBUILDING VS POWERLIFTING
When you think of bodybuilding, you think of a big muscular guy most likely on steroids. When you
think powerlifting you tend to think big strong people lifting insane weights on the big 3 lifts: deadlifts,
squats and bench press.
What is building the bikini body all about?
It is a combination of both of these things. We are building your body, so it is bodybuilding. Are we
after gigantic steroid looks? No, but we are about lifting weight to create a certain shape in your body.
Then, with regards to powerlifting, do we create a goal to have a world record squat and deadlift? No,
but having strong lifts help create an incredible foundation for your body. Getting strong at the basics
is really what I think sets my methods apart from most comp prep coaches and coaches in general
who tend to focus far too much on gimmicks. I want strong as f*ck women on the basics . With my
methods, we combine elements of powerlifting strength with bodybuilding rep ranges and training
volume, then BOOM, we are now building an elite bikini body.
I find people always want to “pigeon hole” training methods. My method is a blend of a lot of things. It
doesn’t have to be getting good at one skill or rep range. I want clients strong on all rep ranges, which
is why over the bikini body programs, I spend a lot of time doing high rep work for you. Short rest, lots
of blood flow. Then we go to phases of very low reps, long rest and the focus is getting strong as fuck!
Bikini Body 3.0 is a true blend of this mindset. Next time a coach says you don’t need to lift heavy to
build a bikini body, proceed to warm up with his client’s max weight!
A great bikini body is not about being one dimensional, it’s about being
great at a lot of things!
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03 IMPORTANCE OF TECHNIQUE
The hardest part about coaching clients online is, by far, the fact that people think they’re doing an
exercise correctly but don’t have the luxury of having you there in person (face-to-face) to correct
their technique. Time and time again, I have people message me something along the lines of:
“I train so hard but I cannot grow my glutes, even though I do everything right!”. But after watching
some videos of their training, I see that they are hip thrusting, squatting and lunging wrong. I can see
instantly that their technique is just not optimal for achieving results. Your technique could be what’s
holding you back on a squat or deadlift that just isn’t getting stronger. Often within 1 single rep I can
tell immediately why a client isn’t getting results, despite working hard.
The point of sharing this with you is to make you all aware that simply doing the exercises written
down is not good enough! It’s not good enough if you strive, which I believe all of you reading this
guide are, to having a great physique. You need to be meticulous with good form. Film yourself every
set, even when you’re tired and notice if or how your form changes.
Technique is all too often looked over. Did you get stronger? Yes, but did you actually?
Did you, for instance, do a 100kg squat for 5 deep reps but then next week go up to 110kg and do 5
half reps?
This is something I see all too often. Yes, in the notes section of the program, writing in your weights, it
does appear you got stronger because you lifted more. But, I need you to asses if they were effective
reps.
Were those half reps with more weight more important than those full range of motion reps, which
would train your glutes and quads through a fuller range of motion and work your glutes where
tension is greatest (when the glutes are fully stretched)?
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If you chose the half reps with more weight, you won’t be getting those benefits said above because
you chose more load over perfect technique. Then, 3 months later, you get frustrated that your glutes
are not developing even though you are lifting heavy. It’s all because you are not lifting heavy in the
range that fully exhausts the glutes, you are lifting with your ego!
This is where the point above matters and it comes back to bodybuilding vs. powerlifting. In
powerlifting, the name of the game is to find the most mechanically advantageous position to lift
heavy sh*t. Moving as much weight as possible will lead to your body finding the most efficient
movement pattern possible. Meaning, your body will do anything it can when lifting heavy to make
your muscles find the path of least resistance to get that weight lifted… the exact opposite effect we
want for building muscle.
Muscle building is actually about making an exercise as HARD as possible on a
muscle, not finding the easiest path.
This is why I say building the bikini body is a blend of powerlifting and bodybuilding. Yes, we want
to do the big “bang-for-your-buck” lifts, but we also want to train our muscles through a full range
of motion and create as much tension as possible in the muscles we are looking to develop. Simply
moving heavy weight alone, does not do this.
I want you to lift with intent. Lift with confidence and lift heavy sh*t! Be a BOSS!
If your goal is building muscle, shape and/or symmetry, remember how important it is to not
sacrifice the proper activation of your working muscles for more weight lifted. Do the big lifts. Lift as
much as you can…. But do it WITH flawless technique, a mind muscle connection and with full range
of motion.
Combine elements of Bodybuilding and Powerlifting and amazing things will
happen!
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04 FOOD QUALITY VS QUANTITY
I like flexible dieting, you all should know that by now and I hope you have been incorporating
flexible dieting into your lifestyle. All too often I am asked though, does food quality matter or is it just
quantity? So, I really wanted to summarise my mindset towards this for you all.
When it comes to fat loss, calories are king, therefore food quantity overrules quality. If one person
eats 1,500 calories of junk food, then another person eats perfectly clean foods at their TDEE of 2,000,
then the person eating junk would lose body fat successfully, whereas, the “clean eater” would simply
maintain their weight. Quality is insignificant for fat loss if an energy deficit is not created.
This does not mean food quality does not matter though!
Health and fat loss generally work very much hand in hand. Majority of people just by losing 5% body fat
would dramatically improve health markers, research has proven this. However, consuming a diverse
range of foods is important, that is a diet rich in foods containing a large range of micronutrients. If
all we consumed was sugar from our carbohydrates, we would miss out on fiber and a huge amount
of high quality micronutrients. If all we had was cheap deli meats, we would miss out on high quality
amino acids. If we just had deep fried foods, we would eat too much trans fats, which has been
proven to directly destroy cells. All in all, we would be missing out on all the other, more healthy fats.
This is where “clean eaters’’ say flexible dieting is bad for your health. Things get taken to extremes.
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Real flexible dieting is about balance.
Your diet should consist of primarily high quality foods, yet you still have the ability and the flexibility
to fit more delicious and less nutritiously dense foods into your diet. Remember, your diet is not made
up of 1 meal. A diet is a large collection of meals over a period of time. It does not have to be 6 perfect
meals a day. Micronutrients are quite like water intake. There is a certain threshold you require each
day, but once you have met that, more is not inherently better.
Which is why, consuming a diet with a balanced approach of proteins, carbs and fats is important.
Consume a diverse range of those foods, and you will have a successful diet. Then, balance this
diverse diet with some more enjoyable foods here and there and you have a winning formula to
success.
We hit our calorie goals, we hit our protein goals, we hit our micronutrient goals, and we hit our
fibre targets, then guess what? Now you can have a little more fun in your diet under the scope of
moderation.
All too often, we think of extremes. One or the other. Quality vs vs. quantity, but in truth both matter.
If you get each side of the equation correct, then congratulations. Not only do you have a healthy diet,
you also have a diet that is sustainable long term!
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05 CALORIE DROPS AND DIET BREAKS
Weight plateaus are another popular topic of conversation in my inbox. People begin dieting on, for
instance 1,600 calories. They work out their TDEE, they create a 20% calorie deficit. It works well for 4,
5 or 6 weeks and they lose 3-4kg. That’s great until their weight loss plateaus and they freak out and
message me saying “my calorie deficit doesn’t work anymore” and I can’t help but be mystified by
people’s inability to see the obvious, which is that it’s now time to make a change and drop calories
further.
Your starting fat loss calories are almost NEVER going to be your ending
fat loss calories!
Where my clients begin prep, is not where they finish, not even close to it!
It is normal for calories to work at the start, then the speed of fat loss slows down. Why?
Well for one, you now weigh less! This is a key variable people don’t quite grasp. If you weigh more,
you burn more calories. The energy cost of keeping you alive is greater the higher your total body
mass is. If you weigh 60kg, then lose 5kg, your metabolic rate will lower. This is not because of
your hormones being down regulated, not because of metabolic adaptation necessarily, but simply
because you weigh less now, therefore you expend less calories! It is normal.
I say this because time and time again people freak out about a plateau. When you understand this,
you realise it is not so much even a plateau, it is just that your calorie intake is now incorrect for your
current body weight.
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This is where you need to understand, calories will need to be dropped as you continue to diet. The
leaner you get, the less calories you expend. You will have to continually drop calories to maintain a
calorie deficit.
The big thing is though, the calorie drop to continue momentum, really doesn’t need to be very large.
Let’s say, your TDEE was 2000 cals, you create a 20% deficit, so 1,600 cals is your starting point. You
lose for a few weeks then last 2 weeks nothing. How much do you need to drop?
Time and time again I see women freaking out thinking: “I need to drop another 400 calories because
1,600 is my new maintenance.”. Wrong! Fat loss is a fun thing and a very complicated topic. You do
not need another 400 calorie drop, you actually need quite a minor drop in calories, more like 100.
Just reduce your calories by 100 calories, to 1,500 cals a day and I can almost assure you, the next
week you will drop substantially. Everytime I do this, a 100 calorie drop, BOOM, fat loss occurs again.
We do this for a few weeks, then when another plateau happens (which it will as you continue to lose
more weight), then yes, you guessed it, another 100 calorie drop down to 1,400 calories will create
further fat loss.
Calorie drops don’t need to be large. For women, 100-125 calorie drops I find extremely successful
after initial calorie setting leads to a plateau. You do need to make changes, but the severity of the
calorie drop really doesn’t need to be all that huge! Small drops can lead to big momentum! Do not
freak out over a plateau, understand its normal and make a change!
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06 THE PERFECT MACRO SPLIT
Since the onset of tracking calories and macros, naturally there is much debate of what the perfect
macro split is.
Is there a better macro split for fat loss?
Is there a superior breakdown for building muscle mass?
There is so much debate that, as always, people tend to major way too much into the minors instead
of just focusing on the big picture. Macros matter but, outside of hitting minimum requirements and
addressing calorie goals, having an exact number is not integral.
CALORIES ARE KING
The thing that really matters when it comes down to building muscle or losing fat will always start with
your energy balance. Calories will determine the rate of body fat loss and weight gain, not so much
the macronutrient amounts involved. Calorie intake is the driving force dictating whether the body is
in an anabolic state (a calorie surplus) or a more catabolic state (a calorie deficit).
Your number one goal is to always ensure calorie targets are being met. This is
head and shoulders above everything else in an order of importance.
Protein
Second on the totem pole is your protein intake. Is it imperative to have a high protein intake to
lose body fat? No, not really. However, protein intake will help to ensure the weight we lose will
predominantly come from fat mass over muscle mass.
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Very often we see women losing huge amounts of weight on diet fads and programs such as weight
watchers, Lite & Easy, Jenny Craig etc. Yes, they lose weight but they are most likely losing much more
muscle mass than is ideal. That’s because these programs are just primarily focused on high calorie
restriction with a low focus on sufficient protein intake and resistance training. We can absolutely
lose weight without sufficient protein intake but protein, combined with resistance training, are huge
factors in aiding muscle preservation when dieting.
All of you doing the Building the Bikini Body programs have a goal not to just be ‘skinny’ but to have
muscle mass, have great shape, lift like a boss and get strong! This is where context is key. High
protein intake (1.8g - 2.5g per kilogram) is going to be your best friend in ensuring you achieve an
elite level physique outside of just a calorie target. Remember, anyone can lose weight with calorie
restriction, however, not many people can lose weight, get stronger, build muscle, add shape to their
physique and then, all round, feel like a boss when dieting. Protein intake is your friend when aiming
for an elite bikini physique. Differentiating yourself from a general population client is important when
trying to achieve this.
Fats and Carbs
Fats and carbs become our third order of importance. For the most part, there isn’t a magical macro
split between the two macronutrients for results. Hit your calorie goal, eat sufficient protein, then fill
the rest up with carbs and fats as they can be quite interchangeable.
Carbohydrates are my go to for clients energy source due to the fact that when we are resistance
training, we are training anaerobically which means our primary fuel source is glycogen. Glycogen is
the stored form of glucose (carbohydrates) in our muscle cells. This is why I like my clients to have a
‘carb meal’ before they workout and also ensure that they try and get in as many carbs as they can
each day. Carbohydrates are also going to help us with our fibre intake and aiding satiety levels.
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This, however, does not mean we do not have any fats in our diet. It’s quite the opposite actually as
fats are an essential macronutrient. All of my clients have a minimum fat requirement that they need
to hit each day to ensure their hormonal markers are met. As discussed in Building the Bikini Body
1.0, I tend to not go below 0.8g of fat per kilogram for clients.
However, a lot of you ask, what happens when calories get to the low end of a prep or fat loss block?
The lowest I will have a clients fat intake is around 0.5g per kilogram but this is only for final weeks of
a prep. This amount will ensure we still get sufficient intake for overall health, yet still allow us to drive
calories towards protein and carbohydrates.
The key understanding to all of this is that there is no exact formula for your macros. I like to show you
all that I have ranges. Protein and fat intakes have a range and carbohydrates are what is left over,
ideally consuming as many as we can. All too often, I see women distressed that their macro split is
different to their favourite influencer, or their friend on prep. Everyone is different and trust me when
I say that there is no perfect split.
The best steps you need to follow are always:
Hit your calorie target
Consume sufficient protein (1.8g - 2.5g per kilogram range)
Hit a minimum fat intake (at least 0.8g per kilogram but, of course, you can go higher
- it’s personal preference)
Use carbs for the remaining calories (again, this is personal prefernce)
The final point on this is that the majority of your macro comes down to personal preference. What do
YOU feel best on? What do YOU think you can adhere best to?
Don’t be married to a macro split. Just because something worked before and you looked great,
doesn’t mean it’s always going to be the best split for you. I often work with women who have won
comps on macro splits they felt terrible on and after I change their macro splits to something that
they personally feel better on, like magic, they get an even better result and have a much more
enjoyable process! This means they are more likely to adhere to the program, which is beneficial for
both parties.
Hit the basics and then choose what feels best for you. The longer you do this, the more important it
is to find sustainable measures to ensure long term success!
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07 STRESS MANAGEMENT / SLEEP
You want to be elite? Then attack sleep, recovery and stress management as hard
as you attack your training!
Train hard, really hard, but recover harder! Now, how do we do that? First thing to understanding
stress, is to understand our autonomic nervous system. Our autonomic nervous system controls our
responses to what life throws at us. As it states, it is on autopilot. We do not actively control this system,
it acts quickly off what we are experiencing. It has a balance between 2 sides; parasympathetic state
and sympathetic state.
Often we hear the terms “fight or flight”, this comes from your body’s response to a stressor.
Let’s use the following analogy: we are walking in the jungle on a peaceful walk very relaxed, in
a parasympathetic state (PNS is our “calm arm”). Suddenly, a tiger jumps out at us and we are in
immediate danger. Our body reacts and the sympathetic state (SNS is our “fight or flight”) kicks in.
We now go into fight or flight; we can fight, stand there and fight the tiger to the death (probably not
the best idea), or we can use flight, run away like our life depends on it and live to fight another day.
Stress triggers our sympathetic state. This can be a good thing at the right time. Training is a stressor,
we need to be in a sympathetic state to create adaptations. The thing with stress is, we want to
control when we enter into a stressed state. Stress can be great at the right time, for example when
you’re training, but too much can have adverse effects and affect recovery, sleep, libido, muscle
building potential, hunger levels and also motivation.
Managing stress is crucial.
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We want to live in a parasympathetic state then enter into the sympathetic state when the time comes
for training.
In the modern world we live in, we don’t have tigers chasing us, however, we are (unfortunately)
constantly living in a stressed state. Work stress, social media, partners, bosses, traffic - you name it!
Very little and minor things have the exact same affect on our brains as a tiger! The brain senses
danger and our body reacts by entering into a sympathetic state. Then boom, you are sitting on the
bus stuck in traffic, late for work with your boss angry at you and you are in a stressed state.
How do we manage stress?
Life is going to happen, but working hard to promote the parasympathetic state throughout our week
can greatly help alleviate the dominance that the sympathetic nervous system brings us. The more
time we spend in a parasympathetic state, the better our ability to quickly get out of that that that
stressed, sympathetic state.
What I suggest is that you work hard in the gym and have a clear cut schedule for your weekly
workouts and steps. Have a plan of attack for your parasympathetic state so that you can activate
this when you feel stressed.
How do you enter a parasympathetic state?
Slow breathing! Slowing down the pace of your breath tells your body that you are safe, that you are
not in danger! Therefore we want activities that will help promote this state, such as:
Breathing techniques
Meditation
Massages
Reading a book
Slow walks
Stretching
All of these allow you to switch off, unwind, and breathe nice and slow which helps drive in that
parasympathetic state and bring you out of the sympathetic state. The more time we can be in this
state, the better we will feel and perform throughout our week. It will allow for quality training sessions
as we are not dominating our weeks with stress, rather we are controlling when we purposely enter
into a stressed state, like we do with training.
My suggestion for clients is to plan these activities out during your week for maximum potential
with their results. The better you recover, the better you are able to get out of a stressed state and
therefore, the better chance of doing amazing things!
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Have a goal for the following:
1 massage a week - 60 minutes to sit back and relax!
Breathing techniques or meditating - Spend 10 minutes a day doing breathing
techniques or meditating before bed to help unwind and lower cortisol to allow
for a better sleep.
Read a book - You guys know I love reading. Following on from your 10 minutes
meditation/breathing. Grab a book and get reading for 30 minutes before lights
out.
Hit your daily step target - Sometimes just getting outside, with a podcast,
audiobook or even your favourite beats, can really do wonders for your overall
sense of well being.
Simple activities like this can really help to balance out hard training.
Remember: train hard, recover harder!
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08 AUTO REGULATION
In Building the Bikini Body 2.0, I introduced you to deloads. In the 4th week of each training phase
we incorporated a deload - we decreased total sets in the workouts by almost 40-50% each session
whilst allowing in intensity to rise (quite a staple in my traditional deloading method!). Now in Building
the Bikini Body 3.0, we go back to no scheduled deloads.
In an undulating periodisation training block like we are doing in this program, the large change in
each training phase, I believe, negates the necessity of a planned deload. In Bikini Body 2.0, we were
primarily training all rep ranges for the entire 12 weeks. Therefore, never really allowing you to get
any physical reprieve after each training phase.
This is another reason why I really enjoy undulating training phases. Here we can push a rep range or
strength quality intensely for 3 weeks, then as soon as it’s over we move onto the next training phase
which will focus on a different rep range. This allows your body recovery from that specific adaptation
we were training.
By switching rep ranges (from high rep to low rep, for example) we are able to allow the muscles
trained in the previous phase to recover, while the new phase allows us to push a different fibre type
and adaptation. This large change between phases is somewhat of a deload in nature. By swapping
to a different stimulus, we are deloading the stimulus previously trained.
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But what if that’s not enough? What if you are having a bad day? What happens if you are tired or
stressed, or simply just not feeling it that day? What do you do then? This is where I love autoregulation.
Autoregulation is the ability to listen to your body and note if feedback such as sleep, focus, motivation
or energy levels are not where they need to be that day. The longer and harder you train, the more
you realise everyday is not going to be your best! Solution? Listen to your body.
Autoregulation is basically an unplanned deload day or days. I used this frequently when training
clients in-person. If a client comes feeling really down and out, then maybe today is not the best day
to push things. Let’s back off, get some stuff done, then call it a day. Live to fight another day. It’s ok
to back off every now and then.
What does an autoregulation session look like?
Decrease 1-2 sets off each exercise.
If you are doing 5 sets for an A) series, back off to 3 sets.
Doing 4 sets for a B) series, drop to 2 working sets.
The main goal is to decrease training volume for the day.
Unlike our deloads in Bikini Body 2.0 where volume was decreased while intensity rose, I also suggest
managing intensity on this day. Don’t try and hit PBs on days like this. Let’s back off and try to aim for
90% of your usual working weights.
If you did squats on 90kg last week, autoregulate to 75kg or so for this workout. This leaves you with
still enough load and sets to get a workout in that’s not going to make you feel like you are going
backwards, but not too much volume or intensity to make things worse. From experience, just 1-2 of
these sessions when feeling down will then have you back to feeling you then back to feeling 100%,
ready to to crush your next workouts in just a few days.
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09 BODY COMPOSITION ASSESSMENT
A topic I find women and men (in general) give too much of their time to is body composition
assessments. People are so thrilled when the assessment gives you positive data, then are absolutely
shattered when the data isn’t all positive. All too often I see people get a test done that doesn’t reveal
what they wanted to see, which makes them feel so down, even though right before this they were
looking and feeling great. They let numbers dictate their self worth.
I also see people not doing the work, then do an assessment which actually shows favourable data
(surprisingly) that then allows them to feel their lack of effort is justified because the assessment said
they were making progress.
Here is the thing: body composition assessments are highly inaccurate.
Skin folds through calliper testing are extremely inaccurate due to human error. Dexa scans, once seen
as the gold standard, have world leading evidence based research in sports science and nutrition
consistently finding them highly inaccurate. In fact, a single person being tested twice just 24 hours
apart, one with little water consumption and the other with large amounts of water consumption, has
been shown to give drastically different body fat percentages and lean mass calculations. Then we
have ‘in-body scans’, which have become all the rage in gyms as a quick selling point to a new client
on why they need a trainer. These are the most inaccurate of all!
Ok Mark, what’s the answer then?
Firstly, just see these as data tools. I don’t mind these as a starting point to work out a rough body
fat percentage to help give a person an idea of where to set their TDEE. Outside of that, I never get
clients to use these measures.
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What do I suggest instead? Sticking to the basics:
Girth measurements: Waist, hip, thigh, bicep, chest measurement. These work well and
give you quick and simple data.
Scale: The scale is a tool. It is not the be-all-and-end-all but is a great tool to track progress.
Just know that (and I’ll say it over and over again) it’s JUST A TOOL and there are things like
water weight which can hide progress. Don’t get too caught up with the numbers and don’t
get too down on a scale result - it is just data!
Photos: By far my favourite tool for assessing progress of clients are good old photos. I
cannot tell you the amount of times I’ve had a client after 6, 8, 10, 12 weeks feel they have
not made much progress, only for me to send them a side-by-side image of their starting
and current check-in photos and have them be absolutely blown away! Photos are powerful
tools. Take proper photos of yourself, not holding your phone in your hand as if taking a
selfie. Set a self timer and stand there with your whole body in the frame, in a bikini, with
good lighting! From there take these photos at the same time and with the same lighting
each week. Your future self will thank you!
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10 LONG TERM NUTRITIONAL PERIODISATION
Nutritional periodisation really just means having a plan for taking an individuals nutrition from point A
to point B. For now, we will talk about fat loss nutritional periodisation, therefore talking about taking
someone from higher body fat, down to bikini-body-stage or photoshoot-lean physique. Essentially,
getting my client from okay to “WOW!”. How each client gets to their own “WOW” and achieves this
transformation will differ. What I want to show you is that not everyone’s nutritional periodisation is
identical. By showing you this, I want you all to recognise there are many ways to get an incredible
result.
The key is finding the option which works best for you.
What do you feel best on? What do you feel you perform best on? What do you find easiest to stick
to from a hunger point of view? Trust me, it will differ for everyone! Let me breakdown the main
approaches I take with my clients:
Approach A)
The traditional ‘take-away-as-we-go’ approach to fat loss - Linear
No, unfortunately I am not talking about eating take away for each meal (that’s more my diet). What I
mean here is that the calories are reduced with a linear approach. Generally, a comp prep or fat loss
block will begin at a 20% calorie deficit. Then as the client moves forward and eventually plateaus,
calories are reduced again. An example of this would be:
Client’s TDEE = 2000 calories
20% deficit = 1600 calories to begin
Drop in calories tend to be in 100-150 calorie range, meaning the progression
would be:
1600 calories
1475 calories
1375 calories
1250 calories
Those drops may be every 2 weeks or so, it depends on the individual. This is a really simple approach
to fat loss. When a client plateaus for a week or 2, you simply take calories away to continue creating
a calorie deficit. The big thing I want you to see here is the calorie reduction.
Too often I get women in shock that after 8-10 weeks, their initial calorie deficit (say the 1600 calories
here) is no longer producing fat loss. This is normal. You must continue to make changes to keep
creating that calorie deficit. If you do not want to reduce calories, simply put, there is no chance for
you to keep getting leaner and leaner.
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The key with a liner approach is drop calories when needed. If you are losing well, keep that same
intake but when you plateau for 2 weeks, a reduction of around 125 calories can be very helpful.
Changes need to be not too small that there is zero progress, but not too large that you skip past a
calorie intake that would have worked well for you.
Approach B)
Alternating between your deficit and maintenance - Undulating
Undulating means going up and down, just like our training program. Training wise, we alternate
between volume and intensity. In a nutritional approach, an undulating program is when you go back
and forth between a calorie deficit and your maintenance.
How you perform an undulating approach to fat loss can range from short periods of a deficit and diet
breaks, to longer periods of deficit and diet breaks. Here is a prime example of a short deficit and
diet break:
Client’s TDEE = 2000 calories
20% deficit = 1600 calories.
11 days at 1600 calories
3 day diet break at 2000 calories
Then, after the diet break, move back down to:
11 days at 1600 calories
3 day diet break at 2000 calories
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Now after this second 3 day diet break, the client has lost some weight from their starting point, but
this may mean that the original 20% deficit at 1600 calories isn’t working as effectively as before.
Due to this, we drop the calories again using my 100-150 calorie method.
The next 11 and 3 will look like this:
11 days at 1475 calories
3 day diet break at 2000 calories
Now, this would be the last time I use the original 2000 calories as her TDEE and diet break. This is
because by now, (most likely) due to her weight loss and potential metabolic adaptation, her actual
TDEE would be lower. What I would now do moving forward, for the 3 day diet break, is simply
increase her calories by 500 from the current deficit calories.
Therefore, the fourth 11 and 3 of the fat loss phase would look like this:
11 days at 1350 calories
3 day diet break at 1850 calories
You can see, I have dropped 125 calories again off the deficit days, but I have also adjusted the TDEE
to account for the current deficit. By now, if I kept the diet break calories at 2000, I would most likely
be putting the client into a small surplus which we definitely do not want! Now the client is close to
the end of this fat loss phase, I would do one more 11 and 3 method with another small reduction.
The final 11 and 3 method would look like this:
11 day at 1225 calories
3 day diet break at 1725 calories
From here, this client would most likely be ready to step on stage. By using an 11 and 3 method, we
were able to take the client frequently up to maintenance so they didn’t have to live in a deficit.
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Approach C)
Longer period alternations - Undulating
Another common approach I use for clients who enjoy coming out of a deficit frequently, and for a
good amount of time, is a 21 day deficit followed by an undulating 7 day diet break. This is the other
option I was referring to above, the longer deficit and diet break periods. This approach can work well
for people who prefer more aggressive calorie deficit days.
By coming out of a deficit for 7 days every 3 weeks it means that over a 12 week fat loss phase,
you will only be in an actual calorie deficit for 9 weeks. This means, to achieve fat loss at a rate that
matches someone who spent the entirety of the 12 weeks in a deficit, I tend to prefer a slightly more
aggressive deficit approach.
This is a great example of a program that I would have my client begin in a 25% calorie deficit for the
first 3 weeks. From here, following each diet break, I tend to reduce the calories by another 5% for
each drop. The idea is to go aggressive for the 3 weeks, knowing you will then have a full 7 days out
Client’s TDEE = 2000 calories
Weeks 1 to 3 - 25% deficit = 1,600 calories.
Week 4 - 7 day diet break at original TDEE = 2000 calories
Weeks 5 to 7 - 30% calorie deficit = 1400 calories
Week 8 - 7 day diet break at original TDEE = 2000 calories
Weeks 9 to 11 - 35% calorie deficit = 1300 calories
Week 12 - 7 day diet break at original TDEE = 2000 calories
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With this option, you will see that I kept the diet breaks at the original TDEE of 2000 calories, but
it’s also fine to be more conservative here by doing a 100 calorie drop for each 7 day diet break to
account for weight loss and metabolic adaptation. All in all, this choice will depend on the individual.
So, there they are! The 3 nutritional periodisation schemes I use with my clients. Do I ever use other
nutritional periodisation methods? Well yes, of course! I don’t have a method that is one-size-fits-all,
that’s not how nutrition works. The best thing for you to do is to try a system and see how you go.
Trial and error is a powerful tool.
You don’t need to feel ‘married’ to one scheme, ever. Give each option some time to really see how
you cope on different approaches. I will say, initially, all approaches work fine. It’s when you begin to
get really lean, you will notice the pros and cons of each one.
.
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TRAINING PROGRAM
For our third Building the Bikini Body 12 week program, I wanted to go back to undulating periodisation
and a 5 day a week split. The DUP 6 day a week phase was very much about attacking high training
volume, but we don’t always want to go at this pace. I like to spend some phases in a 6 day a week
DUP block, then we get out and go back to my staple - undulating. Undulating being 3 week training
blocks going between phases of accumulation (volume) and then intensification (intensity).
Bikini 3.0 has 4 training phases consisting of 3 week training blocks.
Following on from a really heavy phase in Bikini 2, I wanted to start this 12 week program off with
an insufficient rest period program - the Gironda 8x8 method. A method many of the clients you see
me put out on instagram would have most likely done. We then drive up intensity with a method
I’m sure none of you have done before - Omni Method. This is our intensity focused phase where
volume decreases and load rises. From here, we move back to volume with a superset program - post
exhaustion method, which again is always a staple for my long term program design with my clients.
Then finally, we finish with a really neurological strength focused block - a wave load. I’m excited for
you all to really dive into 4 very distinct training phases. Each one will feel noticeably different and
each one is only 3 weeks, enough time to give it your all, before getting out and moving to the next
program.
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TRAINING PROGRAM
ACCUMULATION 1 GIRONDA 8X8 METHOD
The Gironda method is named after a real pioneer in mens body building (well before the years of
Arnold) - Vince Gironda. Vince loved high training volume and commonly used an 8x8 method for his
training. 8 sets of 8 reps… a lot of work, right? That’s not all though! What Vince Gironda also liked
about this 8x8 method was short rest periods to accompany the high load of work (only 45 seconds
usually).
The big thing with this program: STICK TO YOUR REST PERIODS!
Rest periods (other than your A Series) will be 45 seconds. This simply means at the 45 second mark
after completing your last set, you are already going to be beginning the next set. This does not mean
you will have enough time to be on the other side of the gym chatting at the water fountain to your
friends, then stroll over to your weights, look in the mirror, check Instagram, then FINALLY do a set.
No, no! This will ruin the training effect we are shooting for!
Generally, we like long rests because we can lift more weight. With Gironda, we are purposely allowing
for enough recovery that you can still work hard, but not enough recovery that you are fully recovered
from the last set. This allows for our muscles to recruit all muscle fibers.
Normally when we lift very heavy, we recruit more fast twitch fibres. When we do more high rep work,
we recruit a greater dominance of slow twitch fibres. When we are using insufficient rest periods,
our body has no choice, due to the fatigue build up, to recruit all muscle fibres in order to get the
work done. This is more of what we call a strength-endurance program. Lifting weights but also really
managing fatigue build up with an insufficient full recovery.
Picking the right load for this program is what’s CRUCIAL!!!
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What I don’t want you to do is pick your 8 rep max and begin there. No! You will be crushed after 2
sets if you do this, trust me. The key to this program is picking the weight that your 13-15 rep max
would sit at for the exercise. For instance, if you can squat 60kg for 15 reps and 80kg for 8 reps,
you’re going to begin this phase at 60kg.
Now, for the 8 sets of 8 reps... READ THIS CAREFULLY!
You do NOT add weight to each set for this program. This is a constant load scheme, meaning that
our goal is to hit all 8 sets of 8 reps with the one weight.
Now, you’re probably thinking that using a 15 rep weight for 8 reps would be sort of easy. It is, for the
first set or so but then those insufficient rest periods really kick in. By set 4 it’s getting harder. Then by
set 6, it’s getting really hard. Then all of a sudden, you’re on set 8 saying “Holy sh*t!”.
Our goal is to build up that endurance here and be able to use heavier weight each week, primarily
taxing us not in the first 1-3 sets but at the back end of the 8 sets.
Overview of Gironda Method
Pick your starting weight wisely - choose your 12-15 rep max
(please, trust me on this!).
Hold all 8 sets of 8 reps at the same weight. If all sets and reps are achieved,
next week you will add more weight.
Stick to the rest periods. 45 seconds for 90% of the program with 60 seconds
for squats and 75 seconds for deadlifts. SIMPLE!
If by set 5 the weight is still very easy, you have chosen a weight that is too
light. Add a small amount of weight if you know you miscalculated!
If by set 3 you are struggling to hit 8 reps, you have overestimated the weight.
Decrease slightly and continue.
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TRAINING PROGRAM
INTENSIFICATION 1 OMNI METHOD
An Omni method is a personal favourite of mine. It is a program focused on training the same specific
movement pattern over and over again for a total of 6 sets. Although, with this program we will make
a small change in the movement as we alternate each set to allow for slightly different motor units
and muscle fibres to be worked.
I will write out the A) series of your Lower Body 1 workout and break it down for you guys:
A1) High Bar Squats Heels Elevated / High Bar Squats Feet Flat
Sets & Reps - 6 x 4-6
Tempo - 4010
Rest - 90 seconds
A2) Lying Leg Curl Toes Down / Lying Leg Curl Toes Up
Sets & Reps - 6 x 4-6
Tempo - 4010
Rest - 90 seconds
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We will start with the squat:
We have an A1) yet we have 2 exercises and 6 sets written. In short, you will perform 3 sets of heels
elevated squats and 3 sets of feet flat squats, which will total 6 sets. The thing with these exercises is
that we are going to alternate between the 2 variations each set.
Set 1
A1) Heels Elevated Squat
A2) Lying Leg Curl Toes Down
Set 2
A1) Feet Flat Squat
A2) Lying Leg Curl Toes Up
Always begin with the weaker position first, the heels elevated here for instance, superset with the
lying leg curl toes down. Then we move to set 2 where we alternate to the other positions: the feet
flat squat and the lying leg curl toes up. For set 3, we move back again to the set 1 positions but this
time we add a small bit of weight.
Set 3
A1) Heels Elevated Squat
A2) Lying Leg Curl Toes Down
Set 4
A1) Feet Flat Squat
A2) Lying Leg Curl Toes Up
Finally, we go back to the original positions for set 5 and add a small bit of weight, and then finish by
alternating back to the stronger positions for set 6.
Set 5
A1) Heels Elevated Squat
A2) Lying Leg Curl Toes Down
Set 6
A1) Heels Flat Squat
A2) Lying Leg Curl Toes Up
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TRAINING PROGRAM
Simply, we alternate positions each set for a total of 6 sets, with 3 sets of each position.
Why would we do this? So that we are able to keep working that same movement pattern. The
very small changes in the foot or hand positioning can lead to changes in muscle recruitment and
activation, all whilst we train the same key movements over and over.
The B) series work and onwards will just be traditional programming! I hope you enjoy the Omni
method. I find it makes doing lots of sets of the same exercise far more interesting by having the small
variations with each set!
ACCUMULATION 2 POST-EXHAUSTION
Post-exhaustion is, in simple terms, an agonist superset method. Before I break it down, let’s first go
over agonist versus antagonist. Agonist is the same muscles, whereas antagonist is opposing muscle
groups. An agonist superset would be a squat into a leg extension - two quad exercises back to back.
An antagonist superset would be a chest and back, biceps and triceps or quads and hamstrings duo
- two opposing muscle groups.
I like to use antagonist partnerships a lot in certain programming, like in the Omni Method. You do one
muscle group, then rest, then do the opposing muscle group and then rest again - not a true superset
but a partnership!
Now, with an agonist superset, I don’t want there to be any rest between the 2 exercises. I want to, as
the program name says, have post-exhaustion. We perform the first exercise, then immediately move
into an exercise of the same muscle group. The second exercise we want to be doing in a fatigued
state and is generally going to be higher rep than the first exercise and more likely to be an isolation
movement, but not always.
Building the Bikini Body 3.0
42
TRAINING PROGRAM
The focus of this phase is going to be more metabolic. We want to create lots of lactic acid and get a
great pump from the increased blood flow. We are backing up this higher rep program from our heavy
focused (Omni) rep phase.
As you can see, we began with a volume phase being the insufficient rest periods, but lots of sets and
reps. Then we reloaded volume by dropping total sets right down to push and drive in intensity. Then
we deload intensity, by switching back to the accumulation block, with our post-exhaustion volume
phase. This now leaves us to our final 3 week training phase for Building the Bikini Body 3.0.
INTENSIFICATION 2 WAVE LOAD 7,5,3,7,5,3
It’s time to get strong! One of my all-time favourite methods is a wave load program with a 7, 5, 3 rep
range.
A wave load is a “post-tetanic potentiation” program, which involves exciting our nervous system as it
increases strength and our muscle contractions. This allows us to use low rep ranges to get stronger
each working set.
This program is all about being able to express your strength. In order to get the post-tetanic
potentiation effects of the program, the loading of the bar is crucial. We must choose correct loading
to allow for amazing progress week to week. F*ck it up here and go too heavy, and your program is
basically ruined from week 1, which therefore effects all 3 weeks. Sorry, but it’s the truth. Really elite
level results, which I know you all are after, comes back to smart load selection. Getting numbers
correct can allow for strong week to week progress. Over shooting can severely impact those week
to week progressions.
Building the Bikini Body 3.0
43
TRAINING PROGRAM
Let’s dive into what a wave load looks like with an example client:
A) Low Bar Squat - 6 x 7, 5, 3, 7, 5, 3
First thing you will notice is the program has a descending rep range of 7,5,3. This is your first wave.
The first 3 sets set the second wave up for success. The first 3 sets are CRUCIAL to the success of
the second wave.
When talking rep ranges, reps 1-5 are what we call neurological rep ranges. These low reps are all
about strength development which comes from your central nervous system’s ability to recruit and
fire motor units. Motor units signal to a muscle to contract. The better we are at this, the stronger we
will be.
These rep ranges (neurological training of 1-5 reps) are where more Central Nervous System (CNS)
excitement takes place. The greater the load on the bar, the greater chance of excitement. But with
the greater rep range, also comes greater fatigue which can affect the excitement. This is why it’s a
delicate balance of central nervous system excitement versus fatigue.
The second set, 5 reps, will touch on neurological training, but it’s the 3 reps on set 3 that will really
have the greatest effects. This low rep range will lead to that post-tetanic potentiation effect which
results in being stronger for that second wave - the next 7,5,3 wave.
Due to the load being so high and rep ranges so low, we can instead favour the excitement effect
over the fatigue effect. This allows for us to show off our strength in the second wave.
Think of the first wave as your primer sets for the second wave.
Load selection is key! We want to estimate our 3 rep max for our example, the low bar squat. Let’s
say it’s 100kg and you are nice and advanced in training. Since its week 1, we don’t want to be hitting
100kg straight away. We want to be hitting that week 2 and then in week 3, we beat our max! So, let’s
give an example of how I would load the bar for this client:
Week 1
Set 1 - 7 reps - 70kg
Set 2 - 5 reps - 80kg
Set 3 - 3 reps - 90kg
Set 4 - 7 reps - 75kg ( + 5 from set 1 )
Set 5 - 5 reps - 85kg ( + 5 from set 2 )
Set 6 - 3 reps - 95kg ( + 5 from set 3 )
Building the Bikini Body 3.0
44
TRAINING PROGRAM
As you can see, following set 3, we have hit a heavy 3 reps of 90kg. Now we have excited
the nervous system which will lead to the second wave being stronger. We do small
increases of 5kg on each of wave 1’s numbers.
Then week 2, the key is beginning on waves 2’s numbers from week 1:
Week 2
Set 1 - 7 reps - 75kg
Set 2 - 5 reps - 85kg
Set 3 - 3 reps - 95kg
Set 4 - 7 reps - 80kg
Set 5 - 5 reps - 90kg
Set 6 - 3 reps - 100kg
Week 3, the final week, is time to hit a personal best. Again, we start with the second
performed wave of week 2 for this week’s wave 1.
Week 3
Set 1 - 7 reps - 80kg
Set 2 - 5 reps - 90kg
Set 3 - 3 reps - 100kg
Set 4 - 7 reps - 85kg
Set 5 - 5 reps - 95kg
Set 6 - 3 reps - 105kg (Personal Best)
This is how you successfully wave load and make the most of using the nervous system for us, and
not against us with excessive fatigue accumulation. This intensification 2 program is very much built
around the wave loads. Not many exercises, just a huge focus on getting strong as f*ck on the basics
to finish the bikini body series.
Big compound lifts are the emphasis here with a bit more additional training volume
from our staples coming after.
Don’t freak out here ladies, I know that there isn’t a lot of band work. Band work is dessert! That’s it
when it comes to training. It is not in any shape or form the key to a great physique. In some volume
phases, it’s fun to finish with a great glute pump but in a block like this, it isn’t really ideal. We want
heavy lifting, high quality reps, then high quality recovery.
Building the Bikini Body 3.0
45
EXERCISE VIDEO LIBRARY
You asked and we listened!
My team and I are dedicated to giving you a completely seamless training experience. One of your
biggest suggestions or requests has easily been workout videos over an exercise glossary.
So, that’s exactly what we have done!
You can now view videos for each exercise and play your workout exercise playlist before and whilst
training at the gym.
CLICK HERE TO VIEW YOUR
EXERCISE VIDEO LIBRARY
EXERCISE LIBRARY
Please note: This link will take you to all the exercise videos but don’t worry, we have broken them
down into each workout for you too!
Building the Bikini Body 3.0
46
PHASE 1
ACCUMULATION 1
GIRONDA METHOD
CLICK THE WORKOUT TO VIEW THE EXERCISE VIDEO
TRAINING TEMPLATES
Day
Workout
WEEKS 1-3
Steps
Monday
Lower 1
10,000
Tuesday
Upper 1
10,000
Wednesday
Lower 2
10,000
Rest
10,000
Friday
Upper 2
10,000
Saturday
Lower 3
10,000
Rest
10,000
Thursday
Sunday
Building the Bikini Body 3.0
47
PHASE 1
ACCUMULATION 1
LOWER 1
GIRONDA METHOD
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
BB High Bar Squat
SETS
REPS
TEMPO
REST
1
8
8
3010
60
2
8
8
3010
60
3
8
8
3010
60
B
WEEK
SETS
REPS
TEMPO
REST
8
8
2010
45
2
8
8
2010
45
3
8
8
2010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
2012
45
2
8
8
2012
45
3
8
8
2012
45
WEEK
SETS
REPS
TEMPO
REST
8
8
3010
45
2
8
8
3010
45
3
8
8
3010
45
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Lying Leg Curls - Toes Down
1
E
SET 3
450 Back Extensions - DB on Chest
1
D
SET 2
BB Hip Thrust - 1 & 1/4 Reps
1
C
SET 1
Banded Donkey Kick Backs
SETS
REPS
TEMPO
REST
1
2
20 each leg
1010
30
2
2
20 each leg
1010
30
3
2
20 each leg
1010
30
Building the Bikini Body 3.0
48
PHASE 1
ACCUMULATION 1
UPPER 1
GIRONDA METHOD
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
650 DB Arnold Press
SETS
REPS
TEMPO
REST
1
8
8
3010
45
2
8
8
3010
45
3
8
8
3010
45
B
WEEK
SETS
REPS
TEMPO
REST
8
8
2010
45
2
8
8
2010
45
3
8
8
2010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
4010
45
2
8
8
4010
45
3
8
8
4010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
2011
45
2
8
8
2011
45
3
8
8
2011
45
REPS
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Seated Row - Mid Pronated Grip
1
E
SET 3
Poliquin DB Lateral Raises
1
D
SET 2
Banded Pull Up - Neutral ( Alternative - Lat Pulldown )
1
C
SET 1
450 Prone Trap 3 Raise
SETS
1
2
8-10
2012
45
2
2
8-10
2012
45
3
2
8-10
2012
45
Building the Bikini Body 3.0
49
PHASE 1
ACCUMULATION 1
LOWER 2
GIRONDA METHOD
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Deadlift Conventional
SETS
REPS
TEMPO
REST
1
4
8
2110
75
2
4
8
2110
75
3
4
8
2110
75
B
WEEK
SETS
REPS
TEMPO
REST
8
8 each leg
2010
45
2
8
8 each leg
2010
45
3
8
8 each leg
2010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
3010
45
2
8
8
3010
45
3
8
8
3010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
2210
45
2
8
8
2210
45
3
8
8
2210
45
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Press - Feet High - Paused
1
E
SET 3
Lying Leg Curl - 1 & 1/4 Rep (Top Quarter)
1
D
SET 2
DB Bulgarian Split Squat
1
C
SET 1
Standing Banded Abductions
SETS
REPS
TEMPO
REST
1
2
15-20
1010
30
2
2
15-20
1010
30
3
2
15-20
1010
30
Building the Bikini Body 3.0
50
PHASE 1
ACCUMULATION 1
UPPER 2
GIRONDA METHOD
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
450 DB Press - Neutral Grip
SETS
REPS
TEMPO
REST
1
8
8
3010
45
2
8
8
3010
45
3
8
8
3010
45
TEMPO
REST
B
WEEK
SETS
REPS
8
8 each arm
2010
45
2
8
8 each arm
2010
45
3
8
8 each arm
2010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
2011
45
2
8
8
2011
45
3
8
8
2011
45
WEEK
SETS
REPS
TEMPO
REST
8
8
2011
45
2
8
8
2011
45
3
8
8
2011
45
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Lat Pulldown - Mid Pronated Grip
1
E
SET 3
650 Prone DB Lateral Raises
1
D
SET 2
One Arm DB Row
1
C
SET 1
Seated Rope Pull to Neck
SETS
REPS
TEMPO
REST
1
2
8-10
2012
45
2
2
8-10
2012
45
3
2
8-10
2012
45
Building the Bikini Body 3.0
51
PHASE 1
ACCUMULATION 1
LOWER 3
GIRONDA METHOD
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
BB Hip Thrust - Pause at Top
SETS
REPS
TEMPO
REST
1
8
8
2012
45
2
8
8
2012
45
3
8
8
2012
45
B
WEEK
SETS
REPS
TEMPO
REST
8
8
4010
45
2
8
8
4010
45
3
8
8
4010
45
WEEK
SETS
REPS
TEMPO
REST
8
8
3010
45
2
8
8
3010
45
3
8
8
3010
45
WEEK
SETS
REPS
TEMPO
REST
4
8 each leg
2010
45
2
4
8 each leg
2010
45
3
4
8 each leg
2010
45
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Deficit Reverse Lunges
1
E
SET 3
BB Romanian Deadlift (Use Straps for Grip Strength )
1
D
SET 2
Hack Squat (Machine or BB)
1
C
SET 1
Banded Clams
SETS
REPS
1
2
15-20 each side 1010
30
2
2
15-20 each side 1010
30
3
2
15-20 each side 1010
30
Building the Bikini Body 3.0
52
PHASE 2
INTENSIFICATION 1
Modified Omni Method
CLICK THE WORKOUT TO VIEW THE EXERCISE VIDEO LIBRARY
TRAINING TEMPLATES
Day
Workout
WEEKS 4-6
Steps
Monday
Quads
10,000
Tuesday
Upper 1
10,000
Posterior Chain
10,000
Rest
10,000
Friday
Upper 2
10,000
Saturday
Glutes
10,000
Rest
10,000
Wednesday
Thursday
Sunday
Building the Bikini Body 3.0
53
PHASE 2
INTENSIFICATION 1
QUADS
Modified Omni Method
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
High Bar Squat / High Bar Squat - Heels Elevated
SETS
REPS
TEMPO
REST
1
6
4-6
4010
90
2
6
4-6
4010
90
3
6
4-6
4010
90
A2
WEEK
SETS
REPS
TEMPO
REST
6
4-6
4010
90
2
6
4-6
4010
90
3
6
4-6
4010
90
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
2010
60
2
3
15,12,10
2010
60
3
3
15,12,10
2010
60
TEMPO
REST
WEEK
SETS
REPS
3
15,12,10
2011
60
2
3
15,12,10
2011
60
3
3
15,12,10
2011
60
REPS
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
BB Hip Thrusts
1
C
SET 3
Leg Press - Feet High and Wide
1
B2
SET 2
Lying Leg Curl - Toes Down / Lying Leg Curls - Toes Up
1
B1
SET 1
Leg Extensions
SETS
1
3
8-10
2012
60
2
3
8-10
2012
60
3
3
8-10
2012
60
Building the Bikini Body 3.0
54
PHASE 2
INTENSIFICATION 1
UPPER 1
Modified Omni Method
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Seated BB Overhead Press - Shoulders Width Grip / Hands Outside Shoulder Width
SETS
REPS
TEMPO
REST
1
6
4-6
4010
90
2
6
4-6
4010
90
3
6
4-6
4010
90
A2
WEEK
SETS
REPS
TEMPO
REST
6
4-6
2011
90
2
6
4-6
2011
90
3
6
4-6
2011
90
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
3010
60
2
3
15,12,10
3010
60
3
3
15,12,10
3010
60
TEMPO
REST
WEEK
SETS
REPS
3
15,12,10
3010
60
2
3
15,12,10
3010
60
3
3
15,12,10
3010
60
REPS
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Seated Row - Neutral
1
C1
SET 3
Standing DB Lateral Raises
1
B2
SET 2
Pull Ups - Supinated / Neutral (Banded if Needed)
1
B1
SET 1
Reverse Pec Deck
SETS
1
3
8-10
2012
45
2
3
8-10
2012
45
3
3
8-10
2012
45
Building the Bikini Body 3.0
55
PHASE 2
INTENSIFICATION 1
UPPER 1
Modified Omni Method
C2
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Standing DB Curl
SETS
REPS
TEMPO
REST
1
3
8-10
2010
45
2
3
8-10
2010
45
3
3
8-10
2010
45
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
56
PHASE 2
INTENSIFICATION 1
Posterior Chain
Modified Omni Method
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Deficit Deadlift From Floor - Standing on 10kg Plate
SETS
REPS
TEMPO
REST
1
6
4-6
3110
120
2
6
4-6
3110
120
3
6
4-6
3110
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
4-6 each leg
2010
120
2
6
4-6 each leg
2010
120
3
6
4-6 each leg
2010
120
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
2010
60
2
3
15,12,10
2010
60
3
3
15,12,10
2010
60
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
3010
60
2
3
15,12,10
3010
60
3
3
15,12,10
3010
60
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Back Extensions - Rounded Back
1
C
SET 3
Lying Leg Curl - Toes Up and Out
1
B2
SET 2
DB Front Foot Elevated Split Squat - 1 & 1/4 Reps
1
B1
SET 1
Standing Banded Abductions
SETS
REPS
TEMPO
REST
1
3
15
2010
45
2
3
15
2010
45
3
3
15
2010
45
Building the Bikini Body 3.0
57
PHASE 2
INTENSIFICATION 1
UPPER 2
Modified Omni Method
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
650 Incline DB Bench Press - Neutral / Pronated
SETS
REPS
TEMPO
REST
1
6
8-10
3010
60
2
6
8-10
3010
60
3
6
8-10
3010
60
A2
WEEK
SETS
REPS
TEMPO
REST
6
8-10
3010
60
2
6
8-10
3010
60
3
6
8-10
3010
60
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
2210
60
2
3
15,12,10
2210
60
3
3
15,12,10
2210
60
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
2011
60
2
3
15,12,10
2011
60
3
3
15,12,10
2011
60
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Lat Pull Down - Neutral Narrow
1
C1
SET 3
650 Prone DB Lateral Raises
1
B2
SET 2
Bent Over BB Row - Supinated / Pronated
1
B1
SET 1
Seated Rope Rear Delt Rows
SETS
REPS
TEMPO
REST
1
3
8-10
2012
45
2
3
8-10
2012
45
3
3
8-10
2012
45
Building the Bikini Body 3.0
58
PHASE 2
INTENSIFICATION 1
UPPER 2
Modified Omni Method
C2
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Triceps Rope Extensions
SETS
REPS
TEMPO
REST
1
3
12
2010
45
2
3
12
2010
45
3
3
12
2010
45
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
59
PHASE 2
INTENSIFICATION 1
GLUTES
Modified Omni Method
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
BB Hip Thrust - Dead Stop / 2 Second Pause at Top
SETS
REPS
TEMPO
REST
1
6
4-6
2210
120
2
6
4-6
2210
120
3
6
4-6
2210
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
4-6 each leg
3011
120
2
6
4-6 each leg
3011
120
3
6
4-6 each leg
3011
120
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10 each leg 2010
60
2
3
15,12,10 each leg 2010
60
3
3
15,12,10 each leg 2010
60
WEEK
SETS
REPS
TEMPO
REST
3
15,12,10
2010
60
2
3
15,12,10
2010
60
3
3
15,12,10
2010
60
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
BB Romanian Deadlift
1
C
SET 3
DB Bulgarian Split Squat - Large Step
1
B2
SET 2
Standing One Leg Hamstring Curl - Toes Neutral / Toes Down and Out
1
B1
SET 1
Side Lying Hip Abductions
SETS
REPS
TEMPO
REST
1
3
15-20 each side
2010
45
2
3
15-20 each side
2010
45
3
3
15-20 each side
2010
45
Building the Bikini Body 3.0
60
PHASE 3
ACCUMULATION 2
POST EXHAUSTION
CLICK THE WORKOUT TO VIEW THE EXERCISE VIDEO LIBRARY
TRAINING TEMPLATES
Day
Workout
WEEKS 7-9
Steps
Monday
Lower 1
10,000
Tuesday
Upper 1
10,000
Wednesday
Lower 2
10,000
Rest
10,000
Friday
Upper 2
10,000
Saturday
Lower 3
10,000
Rest
10,000
Thursday
Sunday
Building the Bikini Body 3.0
61
PHASE 3
ACCUMULATION 2
LOWER 1
POST EXHAUSTION
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
BB Hip Thrusts - Dead Stops
SETS
REPS
TEMPO
REST
1
5
8-10
2012
10
2
5
8-10
2012
10
3
5
8-10
2012
10
TEMPO
REST
A2
WEEK
SETS
REPS
5
10-12
2010
120
2
5
10-12
2010
120
3
5
10-12
2010
120
WEEK
SETS
REPS
TEMPO
REST
5
6-8
4010
10
2
5
6-8
4010
10
3
5
6-8
4010
10
WEEK
SETS
REPS
TEMPO
REST
5
12 each leg
1010
120
2
5
12 each leg
1010
120
3
5
12 each leg
1010
120
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Alternating DB Lunges - Forward Step
1
C
SET 3
Hack Squat (Machine or BB)
1
B2
SET 2
BB Romanian Deadlift
1
B1
SET 1
Lying Leg Curls
SETS
REPS
TEMPO
REST
1
4
20,15,12,10
2010
45
2
4
20,15,12,10
2010
45
3
4
20,15,12,10
2010
45
Building the Bikini Body 3.0
62
PHASE 3
ACCUMULATION 2
LOWER 1
POST EXHAUSTION
D
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Banded Standing Kick Backs
SETS
REPS
TEMPO
REST
1
3
20 each leg
1010
30
2
3
20 each leg
1010
30
3
3
20 each leg
1010
30
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
63
PHASE 3
ACCUMULATION 2
UPPER 1
POST EXHAUSTION
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Supinated Pull Up (Banded if Needed)
SETS
REPS
TEMPO
REST
1
5
3-5
2110
10
2
5
3-5
2110
10
3
5
3-5
2110
10
A2
WEEK
SETS
REPS
TEMPO
REST
5
10-12
2010
150
2
5
10-12
2010
150
3
5
10-12
2010
150
WEEK
SETS
REPS
TEMPO
REST
5
6-8
2210
10
2
5
6-8
2210
10
3
5
6-8
2210
10
WEEK
SETS
REPS
TEMPO
REST
5
12
2010
120
2
5
12
2010
120
3
5
12
2010
120
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Prone DB Lateral Raises
1
C
SET 3
DB Shoulder Press - Pronated
1
B2
SET 2
Lat Pulldown- Pronated Mid Grip
1
B1
SET 1
Seated Row - Neutral
SETS
REPS
TEMPO
REST
1
3
15,12,10
2010
45
2
3
15,12,10
2010
45
3
3
15,12,10
2010
45
Building the Bikini Body 3.0
64
PHASE 3
ACCUMULATION 2
UPPER 1
POST EXHAUSTION
D
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
150 Incline DB Triceps Extensions
SETS
REPS
TEMPO
REST
1
3
15
2010
60
2
3
15
2010
60
3
3
15
2010
60
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
65
PHASE 3
ACCUMULATION 2
LOWER 2
POST EXHAUSTION
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Deadlifts (Conventional or Sumo)
SETS
REPS
TEMPO
REST
1
5
6-8
2110
10
2
5
6-8
2110
10
3
5
6-8
2110
10
TEMPO
REST
A2
WEEK
SETS
REPS
5
10-12
2010
120
2
5
10-12
2010
120
3
5
10-12
2010
120
WEEK
SETS
REPS
TEMPO
REST
5
6-8 each leg
4010
10
2
5
6-8 each leg
4010
10
3
5
6-8 each leg
4010
10
REPS
TEMPO
REST
WEEK
SETS
5
12
1010
120
2
5
12
1010
120
3
5
12
1010
120
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Extensions
1
C
SET 3
BB Front Foot Elevated Split Squat
1
B2
SET 2
Lying Leg Curl
1
B1
SET 1
Kas Glute Bridge
SETS
REPS
TEMPO
REST
1
4
20,15,12,10
2010
60
2
4
20,15,12,10
2010
60
3
4
20,15,12,10
2010
60
Building the Bikini Body 3.0
66
PHASE 3
ACCUMULATION 2
LOWER 2
POST EXHAUSTION
D
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Banded Side to Sides
SETS
REPS
TEMPO
REST
1
3
15 each side
1010
30
2
3
15 each side
1010
30
3
3
15 each side
1010
30
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
67
PHASE 3
ACCUMULATION 2
UPPER 2
POST EXHAUSTION
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Seated BB Overhead Press - Pronated
SETS
REPS
TEMPO
REST
1
5
8-10
3010
10
2
5
8-10
3010
10
3
5
8-10
3010
10
TEMPO
REST
A2
WEEK
SETS
REPS
5
10-12
2010
150
2
5
10-12
2010
150
3
5
10-12
2010
150
WEEK
SETS
REPS
TEMPO
REST
5
6-8
2012
10
2
5
6-8
2012
10
3
5
6-8
2012
10
WEEK
SETS
REPS
TEMPO
REST
5
12
2010
120
2
5
12
2010
120
3
5
12
2010
120
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Seated Row - Pronated Mid Grip
1
C
SET 3
BB Bent Over Row
1
B2
SET 2
450 DB Prone Y Raise
1
B1
SET 1
Standing DB Lateral Raises - 1 & 1/4 reps
SETS
REPS
TEMPO
REST
1
3
15,12,10
2010
60
2
3
15,12,10
2010
60
3
3
15,12,10
2010
60
Building the Bikini Body 3.0
68
PHASE 3
ACCUMULATION 2
UPPER 2
POST EXHAUSTION
D
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
450 Incline DB Curls
SETS
REPS
TEMPO
REST
1
3
12
2010
60
2
3
12
2010
60
3
3
12
2010
60
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
69
PHASE 3
ACCUMULATION 2
LOWER 3
POST EXHAUSTION
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
High Bar Squats
SETS
REPS
TEMPO
REST
1
5
6-8
3010
10
2
5
6-8
3010
10
3
5
6-8
3010
10
A2
WEEK
SETS
REPS
TEMPO
REST
5
10-12
2010
150
2
5
10-12
2010
150
3
5
10-12
2010
150
WEEK
SETS
REPS
TEMPO
REST
5
6-8
2010
10
2
5
6-8
2010
10
3
5
6-8
2010
10
WEEK
SETS
REPS
TEMPO
REST
5
10-12
2010
120
2
5
10-12
2010
120
3
5
10-12
2010
120
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Back Extensions - DB on Chest
1
C
SET 3
Leg Press - Feet High - 1 & 1/4 Reps
1
B2
SET 2
Heels Elevated DB Squat - Constant Tension (No Lock Out)
1
B1
SET 1
Walking DB Lunges
SETS
REPS
TEMPO
REST
1
3
12 each leg
2010
60
2
3
12 each leg
2010
60
3
3
12 each leg
2010
60
Building the Bikini Body 3.0
70
PHASE 3
ACCUMULATION 2
LOWER 3
POST EXHAUSTION
D
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Standing Banded Abductions
SETS
REPS
TEMPO
REST
1
3
15
1010
30
2
3
15
1010
30
3
3
15
1010
30
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
WEEK
SETS
REPS
TEMPO
REST
SET 1
SET 2
SET 3
SET 4
Building the Bikini Body 3.0
71
PHASE 4
INTENSIFICATION 2
WAVELOAD 7, 5, 3, 7, 5, 3
CLICK THE WORKOUT TO VIEW THE EXERCISE VIDEO LIBRARY
TRAINING TEMPLATES
Day
Workout
WEEKS 10-12
Steps
Monday
Lower 1
10,000
Tuesday
Upper 1
10,000
Wednesday
Lower 2
10,000
Rest
10,000
Friday
Upper 2
10,000
Saturday
Lower 3
10,000
Rest
10,000
Thursday
Sunday
Building the Bikini Body 3.0
72
PHASE 4
INTENSIFICATION 2
LOWER 1
WAVELOAD 7, 5, 3, 7, 5, 3
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Low Bar Squat
SETS
REPS
TEMPO
REST
1
6
7,5,3,7,5,3
3010
120
2
6
7,5,3,7,5,3
3010
120
3
6
7,5,3,7,5,3
3010
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
7,5,3,7,5,3 each leg
4010
120
2
6
7,5,3,7,5,3 each leg
4010
120
3
6
7,5,3,7,5,3 each leg
4010
120
WEEK
SETS
REPS
TEMPO
REST
4
6-8 each leg
2010
60
2
4
6-8 each leg
2010
60
3
4
6-8 each leg
2010
60
REPS
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Kas Glute Bridge
SETS
1
4
8-10
2011
60
2
4
8-10
2011
60
3
4
8-10
2011
60
REPS
TEMPO
REST
WEEK
SET 3
DB Deficit Reverse Lunges
1
B2
SET 2
Standing One Leg Curl
1
B1
SET 1
SETS
Building the Bikini Body 3.0
73
PHASE 4
INTENSIFICATION 2
UPPER 1
WAVELOAD 7,5,3,7,5,3
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
A1
TRAINING TEMPLATES
WEEK
Bench Press (BB or DB)
SETS
REPS
TEMPO
REST
1
6
7,5,3,7,5,3
3010
120
2
6
7,5,3,7,5,3
3010
120
3
6
7,5,3,7,5,3
3010
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
3
2010
120
2
6
3
2010
120
3
6
3
2010
120
WEEK
SETS
REPS
TEMPO
REST
3
10-12 each arm 2010
45
2
3
10-12 each arm 2010
45
3
3
10-12 each arm 2010
45
WEEK
SETS
REPS
TEMPO
REST
3
10-12 each arm
2010
45
2
3
10-12 each arm
2010
45
3
3
10-12 each arm
2010
45
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
One Arm DB Row
1
C
SET 3
Standing One Arm Leaning DB Lateral Raise
1
B2
SET 2
Pronated Pull Ups - Mid Grip
1
B1
SET 1
Seated Rope Pull to Neck
SETS
REPS
TEMPO
REST
1
3
10-12
2012
45
2
3
10-12
2012
45
3
3
10-12
2012
45
Building the Bikini Body 3.0
74
PHASE 4
INTENSIFICATION 2
LOWER 2
WAVELOAD 7, 5, 3, 7, 5, 3
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Deadlift (Conventional or Sumo)
SETS
REPS
TEMPO
REST
1
6
7,5,3,7,5,3
2110
120
2
6
7,5,3,7,5,3
2110
120
3
6
7,5,3,7,5,3
2110
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
4-6 each leg
2210
120
2
6
4-6 each leg
2210
120
3
6
4-6 each leg
2210
120
WEEK
SETS
REPS
TEMPO
REST
4
8-10
2210
60
2
4
8-10
2210
60
3
4
8-10
2210
60
WEEK
SETS
REPS
TEMPO
REST
4
10
2012
60
2
4
10
2012
60
3
4
10
2012
60
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
450 Back Extensions - DB on Chest
1
C
SET 3
Leg Press - Feet Middle - Paused
1
B2
SET 2
DB Back Foot Elevated Split Squat
1
B1
SET 1
Seated Rope Pull to neck
SETS
REPS
TEMPO
REST
1
3
10-12
2012
45
2
3
10-12
2012
45
3
3
10-12
2012
45
Building the Bikini Body 3.0
75
PHASE 4
INTENSIFICATION 2
UPPER 2
WAVELOAD 7, 5, 3, 7, 5, 3
A1
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Standing BB Overhead Press
SETS
REPS
TEMPO
REST
1
6
7,5,3,7,5,3
2110
120
2
6
7,5,3,7,5,3
2110
120
3
6
7,5,3,7,5,3
2110
120
A2
WEEK
SETS
REPS
TEMPO
REST
6
3
2010
120
2
6
3
2010
120
3
6
3
2010
120
WEEK
SETS
REPS
TEMPO
REST
3
10-12
2010
45
2
3
10-12
2010
45
3
3
10-12
2010
45
TEMPO
REST
WEEK
SETS
REPS
3
10-12 each arm 2010
45
2
3
10-12 each arm 2010
45
3
3
10-12 each arm 2010
45
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
One Arm DB Row
1
C
SET 3
Standing DB Lateral Raises
1
B2
SET 2
Neutral Pull Ups - Mid Grip
1
B1
SET 1
Rear Delt Rows - Rope
SETS
REPS
TEMPO
REST
1
3
10-12
2011
45
2
3
10-12
2011
45
3
3
10-12
2011
45
Building the Bikini Body 3.0
76
PHASE 4
INTENSIFICATION 2
LOWER 3
WAVELOAD 7, 5, 3, 7, 5, 3
A
TRAINING TEMPLATES
WEEK
CLICK HERE FOR THIS EXERCISE VIDEO PLAYLIST
Low Bar Squat
SETS
REPS
TEMPO
REST
1
5
5
2010
180
2
5
5
2010
180
3
5
5
2010
180
B1
WEEK
SETS
REPS
TEMPO
REST
4
12,10,8,6
2010
120
2
4
12,10,8,6
2010
120
3
4
12,10,8,6
2010
120
WEEK
SETS
REPS
TEMPO
REST
4
12,10,8,6
2010
120
2
4
12,10,8,6
2010
120
3
4
12,10,8,6
2010
120
WEEK
SETS
REPS
TEMPO
REST
4
15,12,10,10
2010
75
2
4
15,12,10,10
2010
75
3
4
15,12,10,10
2010
75
TEMPO
REST
WEEK
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
SET 1
SET 2
SET 3
SET 4
Leg Press - Feet High and Wide
1
C
SET 3
BB Romanian Deadlifts
1
C
SET 2
BB Hip Thrusts
1
B2
SET 1
Rear Delt Rows - Rope
SETS
REPS
1
3
10-12
2011
45
2
3
10-12
2011
45
3
3
10-12
2011
45
Building the Bikini Body 3.0
77
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