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- Free Bikini Plan
Ultimate
bikini plan.
Train like our bikini pros. The exercises and protocols our top-performing bikini athletes use, packed into a free plan you can start this week.
The split
5 sessions.
7 days.
A 7-day split with three lower-body days and two upper-body days, biased towards glutes and hamstrings. That's five sessions a week on average.
Who it's for
Stage-tested.
Gym-ready.
It's a sample of the plan we might give a competitor who wants to improve their whole physique with a bigger focus on glutes and hamstrings, or anyone who just wants to look and feel better in a bikini.
- 3 lower-body days with a glute and hamstring focus
- 2 upper-body days for shape and balance
- Exercises and protocols from our top bikini athletes
- Best suited to people with some training experience
- Training only. No meal plan included
How many times a week will I train?
It's a 7-day split with 3 lower-body days and 2 upper-body days, so you'll train five times a week.
How much does it cost?
Nothing. The plan is free. Just enter your email address to download it.
What if my gym doesn't have the equipment?
Swap the movement for one that trains the same muscle. For example, swap a hack squat for a barbell squat.
Who is this plan for?
It's a sample of the plan we might give a competitor who wants to improve their whole physique with extra focus on glutes and hamstrings, or anyone who simply wants to look better in a bikini.
You'll get the most out of it with a bit of training experience behind you.
Is there a meal plan included?
No. This is a training programme only. If you want your nutrition built around you as well, that's what coaching is for.
FAQs
Before you
download.
Join #TeamCJM
Want it built
around you?
The free plan is a great start. Coaching adds a programme written for your body, nutrition, weekly check-ins and a coach in your pocket.