Bikini Bod Evolution
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MONTH 1: START HERE FIRST

🎉CONGRATS & WELCOME!
QUESTIONS
🍽️MEALS/MACROS
🏋️EQUIPMENT NEEDED
✨ MONTH 1: INTRO VIDEO
WEEK 1

WK1—Workout PDF
WK1—DAY 1: Legs - Quads/Glutes
WK1—DAY 2: Shoulders/Upper Back
WK1—DAY 3: Arms/HIIT
WK1—DAY 4: Volume Legs/Glutes
WK1—DAY 5: Chest/Shoulders/Arms
WK1—Day 6 & 7: REST
WEEK 2

Delayed 6 days

WK2—Workout PDF
WK2—DAY 1: Legs - Quads/Glutes
WK2—DAY 2: Shoulders/Upper Back
WK2—DAY 3: Arms/HIIT
WK2—DAY 4: Volume Legs/Glutes
WK2—DAY 5: Chest/Shoulders/Arms
WK2—Day 6 & 7: REST
WEEK 3

Delayed 14 days

WK3—Workout PDF
WK3—DAY 1: Legs - Quads/Glutes
WK3—DAY 2: Shoulders/Upper Back
WK3—DAY 3: Arms/HIIT
WK3—DAY 4: Volume Legs/Glutes
WK3—DAY 5: Chest/Shoulders/Arms
WK3—Day 6 & 7: REST
WEEK 4

Delayed 21 days

WK4—Workout PDF
WK4—DAY 1: Legs - Quads/Glutes
WK4—DAY 2: Shoulders/Upper Back
WK4—DAY 3: Arms/HIIT
WK4—DAY 4: Volume Legs/Glutes
WK4—DAY 5: Chest/Shoulders/Arms
WK4—Day 6 & 7: REST
MONTH 2

Delayed 28 days

✨ MONTH 2: INTRO VIDEO
WEEK 5

Delayed 28 days

WK5: Workout PDF
WK5—DAY 1: Legs - Quads/Glutes
WK5—DAY 2: Shoulders/Upper Back
WK5—DAY 3: Arms/HIIT
WK5—DAY 4: Volume Legs/Glutes
WK5—DAY 5: Chest/Shoulders/Arms
WK5—Day 6 & 7: REST
WEEK 6

Delayed 35 days

WK6—Workout PDF
WK6—DAY 1: Legs - Quads/Glutes
WK6—DAY 2: Shoulders/Upper Back
WK6—DAY 3: Arms/HIIT
WK6—DAY 4: Volume Legs/Glutes
WK6—DAY 5: Chest/Shoulders/Arms
WK6—Day 6 & 7: REST
WEEK 7

Delayed 42 days

WK7—Workout PDF
WK7—DAY 1: Legs - Quads/Glutes
WK7—DAY 2: Shoulders/Upper Back/Abs
WK7—DAY 3: Arms/HIIT
WK7—DAY 4: Volume Legs/Glutes
WK7—DAY 5: Chest/Shoulders/Arms
WK7—Day 6 & 7: REST
WEEK 8

Delayed 49 days

WK8—Workout PDF
WK8—DAY 1: Legs - Quads/Glutes
WK8—DAY 2: Shoulders/Upper Back/Abs
WK8—DAY 3: Arms/HIIT
WK8—DAY 4: Volume Legs/Glutes
WK8—DAY 5: Chest/Shoulders/Arms
WK8—Day 6 & 7: REST
MONTH 3

Delayed 56 days

✨ MONTH 3: INTRO VIDEO
WEEK 9

Delayed 56 days

WK9—Workout PDF
WK9—DAY 1: Legs - Quads/Glutes
WK9—DAY 2: Shoulders/Upper Back/Glute Pump
WK9—DAY 3: Arms/Abs/HIIT
WK9—DAY 4: Volume Legs/Glutes
WK9—DAY 5: Chest/Shoulders/Back/Glute Pump
WK9—Day 6: Optional HIIT/Abs
WK9—Day 7: REST
WEEK 10

Delayed 63 days

WK10—Workout PDF
WK10—DAY 1: Legs - Quads/Glutes
WK10—DAY 2: Shoulders/Upper Back/Glute Pump
WK10—DAY 3: Arms/Abs/HIIT
WK10—DAY 4: Volume Legs/Glutes
WK10—DAY 5: Upper/Back/Glute Pump
WK10—Day 6: Optional HIIT/Abs
WK10—Day 7: REST
WEEK 11

Delayed 70 days

WK11—Workout PDF
WK11—DAY 1: Legs - Quads/Glutes
WK11—DAY 2: Shoulders/Upper Back/Glute Pump
WK11—DAY 3: Arms/Abs/HIIT
WK11—DAY 4: Volume Legs/Glutes
WK11—DAY 5: Upper/Back/Glute Pump
WK11—Day 6: Optional HIIT/Abs
WK11—Day 7: REST
WEEK 12

Delayed 77 days

WK12—Workout PDF
WK12—DAY 1: Legs - Quads/Glutes
WK12—DAY 2: Shoulders/Upper Back/Glute Pump
WK12—DAY 3: Arms/Abs/HIIT
WK12—DAY 4: Volume Legs/Glutes
WK12—DAY 5: Upper/Back/Glute Pump
WK12—Day 6: Optional HIIT/Abs
WK12—Day 7: REST
BIKINI BOD CONCLUSION

Delayed 77 days

Congrats & Conclusion
What's Next?
PROGRAM RESOURCES

🍞High Carb_Low Fat Meal Plan
🍽️Lower Carb Meal Plan
🥦Vegetarian Meal Plan
🥑Vegan Meal Plan
🧈Keto Meal Plan
Macros for Gaining Muscle.xlsx
Macros for Leaning Down new.xlsx
Macros for Maintaining or Recomping.xlsx
BONUS #1: LIVE Q&A and Replays

BONUS #1: LIVE Q&As
BONUS #2: MACROS WORKSHOP

Delayed 7 days

Making Sense of Macros
VIDEO 1
VIDEO 2
VIDEO 3
My 6 Top Supplements
OTHER RESOURCES

Recommended Products
Connect On Social

Macros for Gaining Muscle.xlsx

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