Female
BIKINI METHOD
At a glance
- Weeks
- 52
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
Mark's signature program to build a bikini competitor physique. Big glutes, balanced muscle everywhere, and crushing weights. This is BIKINI METHOD.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women wanting a bikini-competitor-style physique, whether competing or just for aesthetics/confidence.
What makes it different?
Mark's signature program; targets big glutes and balanced muscle development specifically toward a "bikini" aesthetic.
Primary Goal
Physique/aesthetic building: glute-forward, balanced muscle, competition-style physique.
Description
Bikini Method is a monthly training program designed for women who want to build a bikini-style physique, whether that means stepping on stage one day or simply training with that aesthetic in mind. Training focuses on full-body muscle development with a strong emphasis on glute training, an essential component of the bikini look.
The program is designed to reflect what it's like to work 1-on-1 with Mark, offering consistent progression and intelligent programming. Each month, a new phase is released on the 1st, with programming tailored for intermediate to advanced lifters committed to long-term progress.
The structure supports a range of goals including fat loss, muscle building, and maintenance, depending on your current nutrition phase.
Difficulty
Best for intermediate to advanced lifters
- Full-body muscle development with a strong emphasis on glute training
- Mix of compound lifts and isolation work
- Modify exercise for home or injury friendly options
Schedule
2 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
- For 3 days (not recommended): 2 lower / 1 upper (drop 1 upper)
Training split
52 weeks, in 13 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
