Workout Summary
| Main Goal |
Lose Fat |
| Workout Type |
Split |
| Training Level |
Intermediate |
| Program Duration |
12 weeks |
| Days Per Week |
5 |
| Time Per Workout |
30-90 minutes |
| Equipment Required |
Barbell, Cables, Dumbbells, EZ Bar, Machines |
| Target Gender |
Female |
| Recommended Supps |
Whey Protein Isolate, Women's Multi, Fish Oil, Fat Burner (optional) |
| Workout PDF |
Workout Description
This workout, designed by women's bikini competitor Traisha Martin, is the exact workout she has been following while on her bikini competition prep. This program can be used as a competition prep program, or for anyone looking to get in shape. Start this when you are 12 weeks out from NPC Nationals.
You will be running the same program weekly until about 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12.
On the fifth training day, I use this as an auto regulation or lag day. Pick one thing and just train whatever the heck needs to be hit regardless. Some weeks it may be weak points or creatively hit any compound movement, or I will start with clean and overhead press, and from there go by feel to hit every “bit” of different machines or movements.
Day 1: Shoulders
| Exercise |
Sets |
Reps |
| Arnold Press |
5 |
8 |
| Smith Machine Shoulder Press |
5 |
8 |
| Strict Overhead Press |
5 |
8, 6, 3, 6, Failure |
| Single Arm Lateral Machine Raise |
5 |
8 |
| Partial Lateral Raise |
3 |
Failure |
Day 2: Back
| Exercise |
Sets |
Reps |
| Lat Pull Down |
5 |
8 |
| Hammer Strength High Row Machine |
5 |
8 |
| Landmine T Bar Row |
5 |
8 |
| Rack Pull by Machine |
5 |
8 |
| Superset: Face Pull + Lat Raise |
5 |
15 |
Day 3: Legs
| Exercise |
Sets |
Reps |
| Back Squats |
3 |
12 |
| Deadlifts |
3 |
12 |
| Reverse Hack Squat |
3 |
12 |
| Goblet Squat |
3 |
8 |
| Squat Jumps |
5 |
8 |
| Smith Machine Squat Jumps |
2 |
Failure |
Day 4: Arms
| Exercise |
Sets |
Reps |
| EZ Bar Curls |
5 |
8 |
| Alternating Dumbbell Curls |
5 |
8 |
| Straight Bar Triceps Pressdown |
5 |
8 |
| Tricep Cable Overhead Extension |
5 |
8 |
| Rope Tricep Pressdown |
3 |
8 |
| 5 Seconds Isometric Bicep Contractions |
5 |
5 |
Day 5: Autoregulation
As mentioned, on day 5, just go to the gym and train freely. This is a good opportunity to add in some extra exercises based on your individual needs/goals, or you can focus on either lagging muscle groups or overall conditioning.
