Bikini Blueprint - 5 Day Advanced - Part 3

👙 High-Volume Training. Strategic Recovery. Smart Muscle Targeting.

Welcome to Part 5 of the Bikini Blueprint series—a 6-week, high-quality hypertrophy training program designed to keep your progress moving forward while giving your body the reset it needs. Built with intelligent volume, targeted muscle splits, and a thoughtful Week 1 deload, this plan is perfect for bikini athletes and advanced lifters who want to train hard and train smart.

The program includes a mix of hypertrophy, strength, and endurance-style training:

• Glutes and shoulders remain a core focus
• Chest work introduces heavier, strength-based movements
• Back training incorporates higher-rep, endurance-style sets for variety and challenge

You’ll train 5 days per week, with Day 5 being optional for those who want to add more upper body work. This gives you flexibility based on your goals and recovery capacity.

✅ What You Get:

• 6-Week Training Program with Deload Start
  Week 1 reduces volume and intensity to support recovery and re-focus on technique.
• 5-Day Weekly Split (Day 5 Optional)
  Train hard and recover smart—with flexibility for upper body development.
• Targeted Hypertrophy with Bonus Training Styles
  High-volume hypertrophy + strength-based chest + endurance-focused back sessions.
• Form, Tempo & Movement Focus
  Learn to lift with more intention while pushing your limits strategically.

🔥 Who It’s For:

• Bikini competitors and advanced lifters continuing the Blueprint series
• Athletes who want a blend of growth, strength, and endurance in one cycle
• Anyone ready for a fresh challenge with structured recovery built in

📈 Results You Can Expect:

• Continued muscle growth in glutes, shoulders, and upper body
• Improved lifting technique, tempo, and mind-muscle connection
• Increased strength and endurance in upper body movements
• Strategic deload benefits—reduced joint stress, renewed motivation, better recovery

🧠 Program designed by Holly T. Baxter—IFBB Bikini Pro, sports dietitian, and physique coach—this plan reflects the advanced periodization techniques she uses in her own training cycles to balance progress with sustainability.

Train with intention. Grow with structure. Reset and rise.
Download Bikini Blueprint – Part 5 and take your next step toward peak physique.