my full week of workouts !! 🏋🏼‍♀️💪🏼👙🧘🏼‍♀️🥵✨

Many of you ask about the bigger picture behind my weekly workouts, especially for a bikini competition. While my original post shares my current weekly workout split, it's just one piece of a larger, long-term strategy, often spanning 12 weeks or more. My coach helps me map out these phases, ensuring I'm always progressing towards my goals on stage. A typical 12-week bikini competition plan isn't just about lifting heavy; it's carefully periodized to optimize muscle growth and fat loss. It usually begins with an 'improvement season' or muscle-building phase, where the focus is on hypertrophy and getting stronger. This is where my detailed weekly workout split, with specific days for booty, legs, shoulders, and back, becomes crucial. As the competition draws closer, typically around 8-10 weeks out, the plan shifts into a cutting or definition phase. Here, while maintaining muscle mass is key, the emphasis moves towards gradually reducing calories and increasing metabolic conditioning to reveal the physique we've built. Finally, there's the intense 'peak week' right before the show, involving precise adjustments to water, sodium, and carbohydrate intake to achieve that stage-ready look. My coach ensures that even my 'rest days', like Sunday, are strategically planned for optimal recovery. Another key concept my coach drilled into me for building a competition-ready physique is progressive overload. It's the secret sauce for consistent muscle growth and is absolutely essential when you're training for a bikini competition. Essentially, it means continually challenging your muscles to adapt and grow stronger by increasing the demands placed on them over time. When people talk about 'double progressive overload,' they're often referring to simultaneously increasing both the weight/resistance and the reps/volume over time. For example, if I'm doing squats, I might first aim to hit 10 reps with a certain weight for three sets. Once I consistently achieve those 10 reps for all sets with good form, the 'double' part comes in: my coach might instruct me to increase the weight slightly (the first form of progression) AND then, with that new, heavier weight, I'll still strive to maintain those 10 reps, or even push for 11-12 reps per set (the second form of progression). This continuous pushing is how my body is forced to adapt and get stronger, building the muscle density needed for the stage. This constant challenge is why my weekly workout split isn't just a static routine; it's a dynamic program designed to facilitate this progressive improvement. It's how I ensure I'm always challenging my body to grow and improve.