The Bikini Bootcamp

Coach Damian Hopkins

Coach
Coach Damian Hopkins

Presenting “The Bikini Boot Camp,” a tailored fitness program meticulously crafted for women aiming to sculpt and tone their bodies to achieve their dream physiques. With a strategic blend of targeted workouts and structured training phases, this 12-week program is designed to empower you to reach your full potential and attain the fit and feminine look you desire.

Central to “The Bikini Boot Camp” is the focus on enhancing muscle tone and definition, providing a holistic approach to toning up the body. By incorporating a mix of exercises that target specific muscle groups, this program ensures a comprehensive approach to achieving your fitness goals.

Divided into three progressive four-week phases, each phase of the program is strategically designed to keep your body challenged and engaged, facilitating continuous improvement and ensuring that you make steady progress towards your ideal body shape

Features
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Access to Coach Damian Hopkins
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Say Goodbye to PDFs! This programs is entirely through an app
Equipment
Required
GYM (BARBELLS, DUMBELLS, CABLES)
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Barbell Squats

4 x 12

B

Leg Press Machine

4 x 12

C

Leg Extensions

3 x 12

D

Standing Calf Raise

3 x 12

E

Scissor Kicks on the Ground

3 x 30

Monday
Week 1 Day 2

A

Dumbbell Shoulder Press

4 x 12

B

45° Prone Dumbbell Lateral Raises

4 x 12

C

Cable Upright Rows

3 x 12

D

Cable Face Pull

3 x 12

E

Tricep Pushdowns

3 x 12

Tuesday
Week 1 Day 3

A

1 & 1/4 Hip Thrust

4 x 12

B

Romanian Deadlifts (RDL)

4 x 12

C

Seated Leg Curl

3 x 12

D

Back Extensions

3 x 12

E

Standing Calf Raise

3 x 12

Wednesday
Week 1 Day 4

A

Lat Pulldowns

4 x 12

B

Seated Cable Rows

4 x 12

C

Reverse Fly Machine

4 x 12

D

Zottman Dumbbell Curls

3 x 12

E

Russian Twists

3 x 30

Thursday
Week 1 Day 5

A

Dumbbell Walking Lunges

4 x 12

B

Romanian Deadlifts (RDL)

4 x 12

C

Leg Extensions

3 x 12

D

Seated Leg Curl

3 x 12

E

Standing Calf Raise

3 x 12

Coach
coach-avatar Coach Damian Hopkins

Having successfully assisted over 82 individuals in shedding fat and getting in shape, Damian’s credentials speak for themselves: ISSA Certified Fitness Trainer ISSA Corrective Exercise Specialist ISSA Certified Transformation Specialist ISSA Exercise Recovery Specialist ISSA Specialist in Strength & Conditioning ISSA Master Trainer NASM Bodybuilding and Physique Coach NASM Nutrition Coach

The Bikini Bootcamp