Melbourne's Leading & Most In-Demand Personal Training Studio

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

Related Posts

You Might Also Like






Lost 8.2% Body Fat
With Marcus’ dedication and hard work, he continued to lose fat until he was sitting at 8% body fat! #shredded!
Lost 9.9% Body Fat
Lost 6.2 Kg
Lost 9.9% Body Fat
Lost 14.7% Body Fat


Lost 6 kilos of Fat
Unmotivated, lethargic, and having no zest for life. This is where Joseph was at the beginning of his journey with Enterprise Fitn...
Lost 40 kilos
I never thought that I could do all these training sessions and movements at the beginning
Lost 44 kilos
Lost 20 kilos


Winner of Fitness Overall


4 X Ms Australia

x3 Arnold Classic Winner

Mark’s expert guidance gave me clarity in my training and showed me the most effective supplements and nutrition for my goals. He pushed ...

Winner of Fitness Overall

Sports Model Divisions


Rookie 40+ Sports Model

Download a FREE Chapter of the Enterprise Diet…

The Inside Secrets to Long Term Body Transformation

Get an exclusive look at the Enterprise Diet with a FREE chapter.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

The Enterprise Fitness User Manual

Get an exclusive copy of the Enterprise Fitness User Manual

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

3 Biggest Mistakes
Female Competitors Make

Get exclusive access to our video series

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

Contact us
Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

Be Part of an Exceptional Team That Transforms Lives Through Industry-Leading Training & Coaching

We will only send you awesome stuff