Comp Prep Timeline For A Bikini Competitor

Meet June – bikini competitor and long time member at Enterprise Fitness. She competed at the ICN Nationals Show in October 2018, coming away with a Bronze medal in a line up with ladies over a decade younger than herself! So we asked her coach, Tyler, to shed some light on June’s comp prep…


We started June’s comp prep for the stage from about 12 weeks out from show day. Our goal was to have June stage ready 2 weeks out so we could bring her food intake back up, back off training and cruise into show day.

The plan worked beautifully where June started out at 12% body fat as measured by skinfoldes and finished at 7% two days before stepping on stage.

When looking at a bikini competitor, my goal is to drop 0.5% of body fat per week or around 400-700g in scale weight every week while on comp prep.

As June was stage ready 2 weeks out, our priority shifted to having June looking as full as possible when she stepped on stage. Having her at the ideal body fat level 2 weeks out allowed us to bring her calories back up to baseline during peak week and drop back her training volume, reducing stress on the body and allowing her look her best.

A Closer Look at Training

June had a solid strength base to begin with, being able to perform 8 body weight chin ups. So the final 12 weeks involved strategically increasing training volume over time to allow us to consistently lose body fat week after week.

Although June had a knee injury that prevented her from squatting below parallel and doing isolated quad work, we were able to adapt her training program by focusing more on glute and hamstring work.

Phase 1
System: Tri-sets
Volume: 26-30 sets per session, 5 days per week

Phase 2
System: 10,10,8,8,6,6 follow by a quad set
Volume: 32-36 sets per session, 5 days per week

Phase 3
System: Giant Sets
Volume: 36-40 sets per session, 5 days per week

Preparing June for her second time on stage was a breeze as she follows the plan to the letter and trusts the process.

She brought her best package to date to stage, looking absolutely amazing coming away with a Bronze medal in a line up with bikini competitors over a decade younger than herself.

Well done June!
Coach: Tyler Cosnett


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