6-Week Bikini & Wellness Program + Peak Week

👙 Final Prep. Precision Peak. Step on Stage at Your Best.

Welcome to the final 6 weeks of your competition prep—designed to refine your physique, reduce fatigue, and bring your absolute best look to the stage. This strategic 4-day resistance training program is built for Bikini and Wellness competitors preparing to step under the lights, with smart progression and peak-week adjustments to support the most important phase of your journey.

Training follows an every-other-day rhythm to maximize recovery and output, and focuses on glutes and shoulders to align with division standards. Secondary work targets quads and hamstrings for balanced development, while chest, back, and calves are maintained without excess volume.

In the final week, intensity and training volume taper—eliminating high-fatigue movements like supersets and forced reps—to reduce inflammation and muscle swelling, so you look tighter, fuller, and more polished come show day.

✅ What You Get

• 6 Weeks of Strategic Resistance Training
  A 4-day split optimized for recovery, performance, and progressive overload.
• Glute + Shoulder Emphasis
  Train the muscle groups that matter most for Bikini and Wellness standards.
• Step Count + Conditioning Goals
  Encourages 10k–12k steps daily to promote fat loss and metabolic consistency.
• Peak Week Protocol
  A 5-day stage-readiness plan to reduce fatigue, manage inflammation, and enhance your physique with precise, light pump-style workouts.

🔥 Who It’s For

• Bikini & Wellness competitors preparing for an upcoming show
• Athletes needing a smart, structured final prep plan
• Physique-focused women wanting to look and feel their best during peak week

📈 Results You Can Expect

• Fuller, tighter glutes and delts for stage-day aesthetics
• Reduced fatigue, improved recovery, and dialed-in presentation
• Confidence and structure heading into your final week of prep
• Polished, stage-ready conditioning

🧠 Developed by IFBB Bikini Pro & Sports Dietitian Holly T. Baxter, this plan reflects the same approach Holly uses during her own competition preps—rooted in science, experience, and stage-tested strategy.

It’s show time. Step into Peak Week with precision and confidence—download the 6-Week Bikini & Wellness Program now.