My Exact Weekly Training Schedule Leading Up to Show Day


The last few weeks before a bikini competition are intense. You’re dialed into nutrition, prepping your posing, and trying to fine-tune every aspect of your physique. But one of the most common questions I get from competitors is:

"What does a typical training week actually look like leading up to show day?"

I’m breaking it down for you—from resistance training to cardio, posing practice, and recovery. Use this as a template to structure your final prep weeks for maximum results.

Weekly Training Overview (3–4 Weeks Out)

Example schedule for a female bikini competitor ~4 weeks from show day

Monday – Lower Body Focus + LISS

  • Glutes & Hamstrings: 4 exercises, 3–4 sets each

  • LISS: walk or incline treadmill

  • Tip: Focus on mind-muscle connection—quality over heavy weight

Tuesday – Upper Body + Posing Practice

  • Shoulders: 3 exercises, 3 sets each

  • Back: 2exercises, 3 sets each

  • Posing Practice: 20 min focusing on quarter turns and stage transitions

Wednesday – Full Body + LISS or Active Recovery

  • Circuit: 6–8 exercises, 2–3 sets each (moderate weights, higher reps)

  • LISS or yoga/stretching: 30 min

  • Tip: Keep intensity moderate—recovery is just as important as training

Thursday – Lower Body + HIIT

  • Glutes/Quads: 4 exercises, 3–4 sets

  • Hamstrings: 2 exercises, 3 sets

  • HIIT: 15 min sprints, rower, or stair climber

  • Tip: Use HIIT sparingly in the final weeks—don’t overtax your energy

Friday – Upper Body + Posing Practice

  • Back & Shoulders: 4 exercises, 3 sets each

  • Posing Practice: 20–25 min (full stage routine)

  • Tip: Focus on holding poses with confidence and engaging your core

Saturday – Full Body or Glute Focus + LISS

  • Compound exercises: 3–4 total-body moves

  • Glute isolation: 2–3 exercises

  • LISS: 30–40 min

  • Tip: Optional rest day if energy is low—listen to your body

Sunday – Active Recovery or Rest

  • Foam rolling, stretching, yoga, light walk

  • Mental prep: visualization, affirmations, journaling

  • Tip: Recovery and mindset work are critical for finishing strong

Additional Notes

  • Core Control: Incorporate weighted vacuum holds or banded waistline exercises daily to maintain tight midsection for posing.

  • Posing Practice: Even 5–10 min daily reinforces muscle memory and stage presence.

  • Adjust Cardio: If weight loss stalls, add 5–10 min LISS or adjust intensity—but don’t overdo it.

  • Listen to Your Body: Energy dips, soreness, or mood changes? Scale down volume instead of skipping meals or sessions.

Your weekly schedule leading up to show day doesn’t need to be complicated—it needs to be strategic, consistent, and adjustable. Focus on resistance training, strategic cardio, posing practice, and recovery, and you’ll step on stage feeling confident and stage-ready.

Melisa Garcia