Spoiler alert: there is no “the best split”.
Everyone has different needs, is built differently, and has different recovery capabilities.
So, “the best way” to train for a bikini body is the way that allows you to
That being said, there is one split that is very common amongst the girls that impersonate that bikini shape, so many are trying to create.
It’s a five-day split where you train as follows:
lower body (quad focus)
lower body (hamstring focus)
lower body (glute focus)
There are a few things you need to pay attention here since this type of split is quite demanding.
So let’s have a look at what those lower body days could look like:
Quad Focus day
A: SSB heels elevated 3×8-10
B: Pendulum or Hack Squat 3×10-12
C: Leg Extension 2×10-15
Hamstring Focus day:
A: RDL 3×8-10
B: Lying Leg Curls 3×8-10
Glute Focus day:
A: Hip Thrust 3×8-10
B: Leg Press, high narrow stance 3×10-2
C: Walking lunges: 2×20 steps
With that kind of plan, you want to bring each exercise close to failure for the A-series and to failure for the B and C series.
The intensity has to be high to drive muscle growth.
Only after having built this up successfully should you start to think about adding more exercises or doing more volume, but I promise you, if you really push yourself to reach the point of failure, you will make progress with that split.
PS: Have a look HERE to understand & see how intensity really looks like
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I'm a Health & Fitness Coach and Personal Trainer based in Berlin who loves to dance to Queen B tunes in her kitchen and eat salted caramel ice cream (or chocolate).
Back in 2016, I went from a full-time party girl to a sports enthusiast.
I was so sick of hangovers, feeling much older than I was, and not being able to wear my favorite clothes, that I took an U-turn.
I felt so in love with training & nutrition that in 2017, I quit my deadly boring office job.
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