Menno HenselmansFor female novices seeking glute growth, balanced physique, and time-efficient 2x/week training
Menno designed Bikini Body to provide female beginners a simple, evidence-based route to a 'bikini fitness' look without competing. It emphasizes lower-body development and balanced upper-body sculpting through accessible exercises and two weekly sessions. The program reflects research on hypertrophy and recovery, prioritises progressive overload, movement quality, and sustainable habit formation for long-term results.
Program Roadmap
Eight-week plan programmed for beginners, set up as two workouts (A/B) to be performed twice weekly or three times weekly if desired. Workouts alternate between lower-body emphasis and full-body/upper-focused sessions, targeting glutes, hamstrings, quads, and upper-back. Sessions last about 60 minutes and combine compound barbell moves (squats, hip thrusts, rows) with accessory isolation (abductors, face pulls, lateral raises). Sets and reps aim for hypertrophy ranges with practical progressions; intensity is conservative to protect novices while allowing steady gains.
Back
Shoulders
Legs
ChestShouldersLegsPrioritise movement quality and progressive overload: focus on full range, controlled eccentrics, and consistent weekly increases in reps or load. Treat warm-ups as technical practice and use moderate RPE until bar paths feel solid. Because the program targets glute and lower-body development, emphasise hip hinge and glute activation drills. Track volume and recovery; if soreness accumulates, reduce frequency to 2x/week or lower accessory volume. Support training with adequate protein, calories, sleep and planned deloads every 6-8 weeks.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Menno Henselmans is a former business consultant who transitioned to become a science-based physique coach and researcher. He specializes in using statistical data analysis and exercise science to help maximize muscle development, fat loss, and exercise aesthetics.
