Build Muscle, Strength & Confidence with Bikini Build

Back by popular demand, and this time it’s here to stay…

It’s time to welcome back BIKINI BUILD!

This former 8 Week Challenge has been a community favourite for years. We always it was going to be a keeper, and now it’s here as a Program for you to enjoy all year round. So let’s break down what is Bikini Build, and you’ll discover why it’s loved by our community.

Bikini Build is an 8 week Program designed to elevate your training and help you build muscle, strength, and confidence in the gym. Bikini Build has empowered thousands of women to transform both their minds and bodies, hit their PBs, and discover newfound confidence.

Coach Rachel Dillon has teamed up with industry experts to bring you a combination of workouts that provide an emphasis on progressive overload - making it a perfect fit if you enjoy lifting!

With 4 levels to choose from, Bikini Build is here to progress alongside you. Paired with our proven approach to nutrition, you'll receive access to customisable Meal Guides tailored to your calorie and macro targets. You'll also receive access to a library of 1200+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.

So who’s it for? Bikini Build is for you if:

✓ You enjoy our Strong Program or Sculpt Challenge and are looking to elevate your training.

Prepare to build your strength, knowledge, and confidence with Bikini Build! 

Our Bikini Build Program is now available to join with weekly intakes commencing every Monday. For our Platinum Members, Bikini Build can be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year! 📲

What can you achieve with Bikini Build?

By completing BIKINI BUILD, you can expect to:

✓ Build muscle and shape your physique.
✓ Build full body strength and boost your confidence in the gym.
✓ Improve your posture and stability.

What training can I expect with Bikini Build?

BUILD is all about improving your strength, muscle growth, and technique in the gym. Over 8 weeks you’ll learn to take control of your training sessions by following a structured training program, which will have you pushing yourself both inside and outside the gym.

In this Program, you will enjoy a combination of:

✓ Dedicated Mobility Sessions and Warm-Ups to assist with range of movement and technique.

The combination of these training styles varies per level.

Each session takes between 40-70 minutes to complete, plus you’ll also have the option to select between 4, 5, or 6 training days per week.

Let’s take a closer look at the training split for each Level 🏋️‍♀️

LEVEL 1 | 6 Day Training Split

Sunday: Rest & Recovery

LEVEL 2 | 6 Day Training Split

Monday: Glutes Weighted (Focus: Glutes)
Tuesday: HIIT Cardio & Core
Wednesday: Lower Body Weighted (Focus: Glutes & Hamstrings)
Thursday: Upper Body Weighted (Focus: Shoulders)
Friday: Lower Body Weighted (Focus: Glutes & Quads)
Saturday: Upper Body Weighted + Core Strength & Stability
Sunday: Rest & Recovery

LEVEL 3 | 6 Day Training Split

Monday: Lower Body Weighted (Focus: Glutes & Quads)
Tuesday: Upper Body Weighted (Focus: Shoulders, Chest & Triceps)
Wednesday: Full Body Weighted (Focus: Hamstrings, Back & Biceps)
Thursday: HIIT Cardio & Core Circuit
Friday: Full Body Mobility & LISS Cardio
Saturday: Glutes Weighted (Focus: Glutes & Core)
Sunday: Rest & Recovery

LEVEL 4 | 6 Day Training Split

Monday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Tuesday: Upper Body Weighted (Focus: Shoulders & Back)
Wednesday: LISS Cardio & Full Body Mobility (Focus: Mat Based)
Thursday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Friday: Upper Body Weighted (Focus: Shoulders, Back & Chest)
Saturday: LISS Cardio & Core Challenge
Sunday: Rest & Recovery

Which Level is for YOU?

BIKINI BUILD offers four levels to choose from, each tailored to a different fitness level.

➡️ Level 1: Is ideal for those with 6 months+ of training experience and or have completed a Challenge with us in the past.

➡️ Level 2: Is ideal for those with 6-12 months of training experience.

➡️ Level 3: Is ideal for those with 12-18 months of training experience. At this Level, we introduce advanced training techniques such as the 3x3 and rest-pause method.

➡️ Level 4: The most challenging level. Level 4 is ideal for those who have 18+ months of training experience and are looking to take their training to the next level.

Let's take a closer look at what you can expect in each Level:

BIKINI BUILD LEVEL 1

Weeks 1 & 2: These initial weeks will gently ease you into the fundamental aspects of this Program. You'll notice mobility warm-ups designed to prepare your body for the workout.

The emphasis will be on gradually increasing the weight for specific exercises across various sets. This will help you gauge the appropriate weight to use. Additionally, two training intensity techniques will be introduced: the drop set and pyramid set.

A drop set involves completing sets and reps while decreasing the weight with each set. On the other hand, a pyramid set requires increasing the weight with each set.

Weeks 3 & 4: You'll notice a slight increase in workout intensity. The drop sets and pyramid sets will include higher reps, leading to increased output.

Weeks 5 & 6: A broader range of equipment will come into play. You can anticipate the use of dumbbells, machines, a pull-up bar, and cables in the upper body workouts. Alternatively, you can opt for home workouts if this equipment isn't available to you. By now, you should be well-acquainted with drop sets and pyramid sets, understanding how to effectively utilise these training techniques. 

Weeks 7 & 8: The intensity will be heightened for the final two weeks of the Program - expect an increase in reps, sets, and overall workout intensity. At this stage, you should have a comprehensive understanding of the training split, protocols, and weight selection. In these final 2 weeks, the aim is for you to approach each workout with confidence, preparing you to advance to Level 2.

BIKINI BUILD LEVEL 2

Weeks 1 & 2: We delve into a new approach involving three similar exercises that target the same muscle groups. We want to execute these sets with minimal rest, allowing you to challenge yourself intensively and building strength. Additionally, the focus shifts towards isolation exercises, concentrating on individual legs or specific sides, rather than engaging multiple muscle groups. While the main goal is muscle building, we incorporate treadmill/skipping sprints and core circuits to enhance muscle definition. We'll identify a suitable starting weight for specific exercises and progressively increase the load as the weeks progress.

Weeks 3 & 4: The main focus in these weeks is on progressively increasing the weight in each set for our compound lifts. We strongly advise using the Workout Notes feature of the MWU App to track the weight you use, facilitating weekly increases.  📲

Two training intensity techniques will be introduced: the drop set and pyramid set. A drop set involves completing sets and reps while decreasing the weight with each set. On the other hand, a pyramid set requires increasing the weight with each set.

Weeks 5 & 6: Concentrate on improving your weight per set, nearly reaching a point of failure. A recommended way to approach this is to set a weight goal for your final set and then work backwards.

For instance, if you aim for 70kg on the last set of 10 back squats across 5 sets, you could start at 50kg and progressively add 5kg with each set finishing on 70kg's.

Weeks 7 & 8: We'll put everything we've learnt and felt over the past six weeks into play. Isolated exercises will be combined with drop sets in this phase. We'll continue honing pyramid sets and strive to minimise rest time between sets. You'll notice a wide range of machine-based equipment to be used, this includes: leg extension machines, hamstring curl machines, cable machines, and glute abduction machines. These will help efficiently target specific muscle groups while having complete control over movements.

BIKINI BUILD LEVEL 3

Weeks 1 & 2: The primary focus of these two weeks is on building strength. However, before delving into the strength-building aspect, it's important to have an effective warm up. You will experience both a mobility warm-up to activate your muscles and dedicated warm-up sets specifically tailored for your initial compound lift.

Within these two weeks, we adopt a 2-second pause technique to emphasise tempo. Tempo is the speed of movement, and with these 2-second pauses, you'll momentarily pause at the contracted phase of each movement to enhance the muscle engagement.

Our most popular intensity techniques will be introduced: the drop set and pyramid set. A drop set involves completing sets and reps while decreasing the weight with each set. On the other hand, a pyramid set requires increasing the weight with each set. Pyramid sets will not only feature in weighted sessions but also in your HIIT Cardio days, including 30/60/90/90/60/30-second intervals.

Because of the big focus on strength and muscle building, we've incorporated full day dedicated mobility sessions to aid in recovery. Through completing these sessions, you can expect to relieve muscle and joint restrictions allowing the body to move better, reduce the risk of injury and improve your overall performance during workouts.

Weeks 3 & 4: We introduce the highly effective 3 x 3 method. This approach includes a 3-second pause at three different positions during the eccentric phase of each rep. For instance, during a back squat, you'll pause three times for three seconds on the descent.

Weeks 5 & 6: We'll go back to pyramid and drop sets to continue progressive overload in each session. You can also expect an increase in working time in our HIIT Cardio sessions.

Our Full Body Mobility Sessions persist to optimise recovery during these weeks.

Weeks 7 & 8: The rest-pause method is introduced. This technique calls for a 3 to 5-second pause between every rep, allowing for six reps per set. The final three reps of each set should feel like a challenging 3-rep maximum lift. By this point in the Program, you should be fully confident in maximising lifts with heavy loads. Additionally, a 1+1/4 method is introduced, involving completing one full repetition followed by an additional 1/4 repetition for each exercise.

BIKINI BUILD LEVEL 4

Weeks 1 & 2: You're stepping into our most advanced Program at MWU. Weeks 1 & 2 introduce a higher level of training intensity techniques, starting them with a trio of powerful methods: The Strength Drop Set, The 5-Second Pause Method, and Back Off Sets.

The Strength Drop Set involves executing 3 reps, pausing for 10 seconds as you decrease the weight, and then performing another 3 reps for a total of 3 sets. The 5-second Pause Method uses a 5-second pause at the contracted point of each exercise. Back Off Sets is where you will complete your final set of 15 reps using a much lighter weight. All three techniques are applied to a single exercise.

To aid in recovery, dedicated LISS Cardio and Mat-Based Mobility Days have been included. The Mat-Based movements are performed on the mat, promoting improved movement, reduced injury risk, and enhanced workout performance.

Weeks 3 & 4: We introduce two fresh intensity technique. The 1+1/4 method which calls for a 1/4 rep at the bottom of each rep before power back to starting position of that exercise. The 3-second pause method involves a 3-second pause during each rep. The drop set method also continues to appear in these weeks to enhance progressive overload.

Your full body mobility session transitions to a standing position, aiding in lengthening tight muscle fibres and improving range of motion within the joints.

In the final session of these weeks, you'll find a 200-rep core challenge, encouraging you to time yourself as you work through the exercises and aim to completing this session as quickly as possible.

Weeks 5 & 6: This phase introduces the contrast training technique over the next two weeks. This approach alternates between heavy and slow exercises that promote muscular strength (For example, A Barbell Deadlift) and light, fast exercises that enhance muscular power (For example, A Kettlebell Glute Swings). These sessions are coupled with the drop set method.

The full body mobility session adopts a mixed modality, incorporating upper and lower body movements to address common areas of tightness.

Weeks 7 & 8: Expect an increase in overall workout intensity during these final weeks to achieve maximal results.

The Ascending Rep Tri set method is introduced, involving three exercises targeting the same muscle group, performed rapidly with minimal rest between exercises. An example session will include 8 reps with a 2-second pause (slow and heavy), followed by 8 reps with a 1/4 rep at the bottom of each rep (slow and heavy), and finishing with 25 reps using a lighter weight and at a faster tempo. While this may seem challenging, your body should be well and truly be used to this style of training due to the earlier weeks work.

The advanced full body mobility session integrates more advanced movements to complement your progress. Wrapping up these weeks is the core challenge you've been completing for the past 6 weeks. This time, the focus is on tracking your time and assessing any improvement in your time of completing the session.

Want to know more?

We answer the commonly asked questions below:

When can I join Bikini Build?

Bikini Build is now available to join!

As this is a Program, you will have immediate access and be able to set your start date to the current week to start right away. Our Bikini Build Program will have weekly intakes commencing each Monday throughout the year.

As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1. You’ll enjoy 12 weeks of full App access if you choose to join this Program separately, or alternatively, explore our Membership options for 12 months App access. For a step-by-step guide to get started please click here.

Is this Program included in the Platinum Membership?

Yes! When you sign up for our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges launched in the next 12 months.

For our Platinum Members, you'll be able to access the Bikini Build via the Program Switcher in your MWU App when App access is live.

6️⃣ Complete your onboarding questionnaire

What training experience is required?

BIKINI BUILD offers four levels to choose from, each tailored to a different fitness level.

Level 1: Is ideal for those with 6 months+ of training experience and or have completed a Challenge with us in the past.

Level 2: Is ideal for those with 6-12 months of training experience.

Level 3: Is ideal for those with 12-18 months of training experience. In this level, we introduce advanced training techniques such as the 3x3 and rest-pause method.

Level 4: The most challenging level. Level 4 is ideal for those who have 18+ months of training experience and are looking to take their training to the next level.

Which nutrition goal should I choose for Bikini Build?

Let’s take a look at nutrition goals for Bikini Build, our Program tailored for those looking to build lean muscle and sculpt your physique! We understand that each person's fitness goals are unique, so it's essential to choose a nutrition goal that aligns with what you want to achieve. 

Let's explore your goal options:

Muscle Gain: This goal is ideal if you are wanting to start, or continue your muscle growth journey with Bikini Build, providing you with a surplus of calories to fuel your workouts and promote lean muscle gains. You will find yourself having more energy than usual when you select muscle gain which means you can push harder in workouts and optimise your muscle growth! During this phase, it's also normal to experience a slight increase in body fat percentage, which is a natural part of the process.

Maintenance: If you want to focus on enhancing your strength without entering a surplus just yet, the maintenance goal is a great choice! You'll maintain a steady calorie intake to support your workouts and make progress in your strength training whilst avoiding weight fluctuations.

Both: This goal combines a minor calorie deficit with the aim of steady weight loss and muscle preservation. While challenging, it is possible for some individuals to achieve fat loss and muscle growth simultaneously, most commonly for beginners or those returning to weight training after a break! If you have done multiple Programs and/or Challenges and want to primarily build muscle, the muscle gain goal will be your best friend.

Lose Body Fat: For those primarily focused on overall weight loss, this goal involves a significant calorie deficit. While our Bikini Build workouts are designed to enable you to build muscle, this doesn’t mean you can’t enter this program and lose body fat! Consistency in nutrition plays a crucial role in achieving weight loss, and that's where our Meal Guides come to the rescue. If you stick to the Bikini Build workouts and maintain a calorie deficit by following your Meal Guide, it will make your weight loss journey smoother and more enjoyable than ever!

Regardless of the goal you choose, our Bikini Build Program will support you in achieving your desired results.

Does this Program include Home and Gym options?

Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.

What equipment do I need?

A standard gym should provide all equipment required to complete gym workouts.

If you're completing BIKINI BUILD from home, you'll need:

• Set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
• Booty bands
• Ankle weights
• Resistance/Power bands
• Skipping rope
• Exercise ball
• Yoga mat
• Bench or sturdy piece of furniture
• Trigger ball 
• Foam roller

• Broom/stretching stick

Prepare to build your strength, knowledge, and confidence with Bikini Build.

If you have any further questions about Bikini Build, don’t hesitate to reach out to us at info@movewithus.com 📧 or click the chat button to talk to our friendly Team today → 

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️