8-Week Bikini Ready Legs and Butt Program

Summer is just getting into full-swing, so what better way to get yourself bikini ready, than to start a serious lower body transformation program?  For all you ladies out there, getting a set of toned, tight legs, really isn’t that difficult.  All it takes is some dedication and a well-designed exercise program to take you from flab to fab.  The following program is designed to build lean muscle in your calves, quads, hamstrings, and glutes.  By using elements of an athletic training routine, we are able to significantly blast the muscle fibers in a way that traditional strength training cannot.

Think about it…athletes have pretty nice bodies, right?  It’s not coincidence. It’s the fact that these types of people use explosive plyometric training combined with strength training to failure.  Studies have shown that combining plyometric training with strength training is the best and fastest way to realize muscle gains.

Follow this program for 8 weeks and you are guaranteed to notice a serious change in your lower half.

Alternate between the following two workouts in each group as often as you’d like; just remember to leave 2 full days between training sessions.

Group 1; Weeks 1-4

Day 1

  • Barbell Squats 3 x 10
  • Box/Bench Jumps 3 x 25
  • Dumbbell Deadlifts 3 x 10
  • Dumbbell Lunges 3 x 15
  • Calf Raises on Smith Machine 3 x 20
Day 2
  • Sumo Squats 3 x 10
  • Exercise Ball Leg Extensions 3 x 15
  • Reverse Lunges 3 x 15
  • Bulgarian Squats 3 x 10
  • Leg Press 3 x 10
  • Calf Raises on Leg Press Machine 3 x 20
Group 2; Weeks 5-8
Day 1
  • Squat Jumps 3 x 25
  • Squats 3 x 12
  • Quad Extension 3 x 10
  • Dumbbell Step ups onto bench 3 x 15
  • Long Jumps 3 x 20
  • Jump Rope 3 x 1 minute
Day 2
  • Barbell Deadlifts 3 x 10
  • Lateral Hops 3 x 20
  • Reverse Dumbbell Step ups onto Bench 3 x 15
  • Prisoner Squats 3 x 25
  • Single Leg Press 3 x 12
  • Stationary Bike on Highest Resistance 3 x 2 minutes
Now that you know exactly what exercises you should be completing, lets quickly discuss HOW we are going to complete them.  First and foremost, and something I always preach; as a woman, lifting weights is NOT going to make you big and bulky IF you don’t the following:
  1. Take steroids
  2. Eat thousands of calories more than you are already eating (assuming you aren’t already eating massive amounts of calories)
Muscle doesn’t just grow because you lift weights.  If it did, millions of body builders wouldn’t have such a strict and regulated diet.  To build the kind of muscles you ladies are afraid of getting, you need to fuel your body with many, many calories to promote that growth.  Combined with the fact you are lacking the amount of testosterone needed to grow the kind of muscles a man has, you have nothing to worry about by lifting heavy weights to failure.
To expand further on that last point, lifting weights that are heavy enough to cause you to reach muscle fatigue is key.  While there are certainly differing opinions on the best way to train, it is in my opinion that individuals who train to muscle failure realize the greatest gains.  If you are breezing through your sets and requiring little rest time, you need to bump the weight up.  You should be savoring every second of that rest time between your sets.  You may be wondering how long your rest times should be, between sets.  A good rule of thumb is 60-90 seconds between sets.  Perhaps you can move a little faster early on in your routine, but require a bit more rest later in the workout.  That’s fine, take the time you need, but remember, keeping an uptempo and deliberate pace during your workout is important.  Don’t dilly-dally, or allow too much time to pass between sets.  You want to keep a steady amount of stress on your muscles so they are effectively worked.
Follow this routine for 8-weeks and you should notice increased muscle in your lower half, giving you a tight and sexy set of legs and butt.

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30 thoughts on “8-Week Bikini Ready Legs and Butt Program”

  1. You mentioned to leave two days between workouts, however, I also wanted to try your “do this – look like that” plan. Can I combine the two without hurting my body or going overboard?

    Thank you!

    1. The 8-week bikini ready plan is a solid plan for sure, but the Do This – Look like That plan is definitely the more intense of the two. I wouldn’t recommend combining the two, as you’ll put yourself at risk of overtraining and possibly injuring yourself. If you want to especially focus on your lower body, I would consider replacing an upper body weight training day, with one of the workouts in the 8-week bikini plan. In a way, this will be an abbreviated combination of the two, without putting you at an increased risk of injury. Let me know how it goes!

  2. You mentioned leaving two days between training sessions. Do you mean, for example, if I do Day 1 on Monday, Day 2 on Tuesday, I take Wednesday and Thursday off, then start back up on Friday? I had planned to alternate the two workouts Monday, Wednesday and Friday, then take Saturday and Sunday off. Would that work? Thanks!

    1. My suggestion was…If you do the first workout on a Monday, you shouldn’t be doing the second workout until Wednesday, or, a full 48 hours later. So, looks like we’re thinking the same thing..I could have just worded that better! Mon, Wed, Fri, weekends off, sounds like a great routine. If you want a little extra work, try doing some HIIT sprints on Sat OR Sun. Let me know how it goes and thanks for following the blog!

  3. I think several of us are looking for examples of the exercises so we know exactly what they are and if we have correct form. Is there anywhere to go to find this?

    Thank you.

    1. There will be every exercise demonstrated in video format on ShareItFitness.com. We are launching our full site very soon, so please head over to http://www.shareitfitness.com and leave us your email so you can be notified when the site is active. We’re giving away free premium memberships to everyone who does a pre-sign up.

      In the meantime, I would just go over to youtube and search for any exercise you are unfamiliar with. You should be able to find almost everything there. Hope that helps!

  4. I usually do HIIT running on the treadmill for my cardio, should I do this on the same day as I do the training sessions and rest my legs completely the day after lifting, or should I do my HIIT running on the days I don’t do the training sessions?

    1. I would recommend a split schedule as follows (days in parentheses are instances, feel free to do these on days of your choosing):

      Day 1 leg workout (Monday)
      HIIT training (Wednesday)
      Day 2 leg workout (Friday)
      HIIT training (Sunday)

      With this format you won’t be overtraining by giving yourself a full two days rest after leg workouts. The only heavy part of this routine is Sunday/Monday, but a back-to-back once a week should be fine for you. If you find you are too sore/tired, adjust the above accordingly. Hope that helps!

  5. If you do not have access to these machine what do you recommend? I have dunbells, exercise ball and resistance bands

    1. I would suggest substituting plyometric exercises like squat jacks, line jumps, long jumps, etc. If you need demos of any of the movements you are unfamiliar with, head over to shareitfitness.com and browse our exercise video library.

  6. This week I did day one and two of the first cycle and it is a GREAT change up from my last leg routine. It also motivated me to learn how to do deadlifts with the bar bell (was doing with plates). I finished up with a few complexes, so needless to say ill be sore tomorrow morning. I look forward to the next 7 weeks & cant wait to share my results with you 🙂

    1. That’s awesome Jo – glad to hear you’re incorporating a little variety into your routine. Looking forward to hearing about how things progress for you – any questions always feel free to ask!

      Also, if you haven’t checked it out yet, head over to http://www.shareitfitness.com. This is our full site which has tons of workout routines on OnDemand video, live fitness pros, forums , etc. Think you’d really like it. Anyhow, good luck and hope to see you around the site.


  7. Up to week 5 with this program, down 4 cm on hips, and 1.5 cm each thigh. Amazing! Substituted leg press for squats as the leg press machine kills my back. Great program and the plyo mix is a nice challenge. Can now deadlift 50kg – happy 🙂

  8. Pingback: 8 Week Bikini Body Plan

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