4 Weeks Until NPC Bikini Competition Day: Bikini Body Workout Program Month 3

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Hi Everyone,

The list of my workouts for the last 4 weeks of my NPC bikini competition prep is below.   You don’t have to be stepping onto a stage to want a bikini ready body. Summer’s on it’s way! Whatever your goals and motivations this is 4 weeks worth of toning and sculpting workouts. 

Every single workout I did to get in shape for this competition is here. I prepped 100% at home. It can be done! πŸ˜€

Enjoy the workouts! If you are trying out my workouts feel free to share your before and after pictures with me on my facebook page: www.facebook.com/MelissaBenderFitness

PS If you are looking for a 12 week program start with Month 1. For 8 weeks start with Month 2. 
Month 1 Workouts
Month 2 Workouts

Week 1:
Quick Fit Cardio

Tight Booty Toned Abs and 5.5 Mile Run (47 Minutes of Cardio)

Bikini Ready Arms and Abs

Trial By Burpee Boot Camp

Ultimate Body Weight Workout

Week 2:

Building Up to a Pull-Up 

Static/Dynamic Body Sculpt and 3.5 Mile Run

Bubble Butt Cardio Burn and Mile Repeats (3 miles total, explained in the blog post)

Yoga Arm Balance: Bakasana, Crane/Crow Pose How To

Bender Boot Camp

Week 3:

Stronger Core and More

Full Body Sweat and 30 Minutes of Cardio

Shape and Burn Workout

Tight Tummy at 30

Trial By Burpee Boot Camp

Week 4:

Long Run (45-60 Minutes)

Quick Booty Workout

Fit at Home Workout

Bender Boot Camp

Fit to Sweat Workout and NPC Competition Results

Other Articles of Interest:

Less Than 24 Hours Until My First NPC Bikini Competition

Competition Day: NPC Natural Eastern USA Championships (National Qualifier)

21 thoughts on “4 Weeks Until NPC Bikini Competition Day: Bikini Body Workout Program Month 3

  1. Hi Melissa! I was so excited to see this post this morning! I came across your blog about two months ago and currently following you on Instagram! I absolutely love all your videos and love your insight! I am going to take measurements and before pictures today. I did the first video of the four week challenge this morning and going to stick with it. Thanks for the constant inspiration, you look amazing!

  2. Eryn

    Hi Melissa! Can I expect the same results if I add in extra workouts? I have a physical fitness test in about a month and I want to perform my best. Thank you!

  3. Anonymous

    i am currently 8 weeks out, do you have an idea of what my body fat % should be at this point. and what i should aim to have it at for when i am 4 weeks out? i am currently sitting at 15%body fat.

  4. Thank you Thank you for this, I will be following your 12 week program, my first competition is in october, i am totally training at home, and some people think thats impossible but you have given me hope!

  5. Melissa,

    Thank you so much for laying out this program! I’ve been doing a mixed-matched workout program (using one of your Cardio HIIT workouts in the mix) for the past year and change and hit a plateau last month. I had been looking around for a way to blast through this, and long story short I found myself always going back to your Youtube page and came here. I’m going to do your 22 day Bikini Prep workout starting this Friday (so I have time to prep my fridge) and then I will be moving on to this! I can’t wait! I have always struggled with my weight, partially do to indulging my food desires and also family genetics, and so I have always tried to be fit but haven’t been able to get to where I want. I don’t have far to go now, and with the help of your bikini prep and 12-week plan I know it is possible!!!

  6. SArah Atwood

    I am currently 4 weeks and 6 days out from my first NPC bikini show. My trainer has become more and more unreliable as to what I should be eating or adjusting in my diet now. I am super nervous and scared that I won’t be ready in time. I’m 14.9% body fat as of 2 weeks ago and weighing 132-133. I am doing cardio 4-5 days a week for an hour and weight training. My diet is egg whites and gluten free oatmeal for breakfast, chicken broccoli and sweet potatoes for meal 2 , broccoli and chicken for meal 3, ISO protein shake with water for 4 and meal 5 is chicken and broccoli with meal six as egg whites or another shake. I just don’t know where I should be with this or when to switch to tilapia and asparagus. Please help! I paid my trainer a lot of money and he hasn’t even written out my diet, just expects me to remember it

    • benderfitness

      I am so sorry that I didn’t see this question until now. I hope that despite the trouble with your trainer you had a great show. Did he end up helping you as the show drew closer?

  7. Erin

    Hey Melissa! I absolutely love your page!!! What you do is so awesome πŸ™‚ Anyway, I know this is an old post but I was wondering what you did for nutrition during your prep to drop body fat. Did you follow an IIFYM approach or something else? I’m thinking of doing a competition and I want to eat for fat loss while preserving muscle…just curious to see how you did it.

  8. Hi melissa,may I ask you how many kilos do you use in your dumbells?and did you just follow these routines?I wonder if adding 3 extra days of just bum focus workouts will be overload.. give me your advice and IΒ΄ll be much appreciated!

    by the way,you are by far my best online trainer!


    • benderfitness

      Hi Silvia,

      My dumbbells are 20 lbs, I believe that is just over 9 kg. You can do 3 days of bum focused workouts as long as there are rest days for your lower body in between, and you are focusing on exercises that work all of the muscles of your backside. You should be using exercises that use all planes of movement (extending your leg behind, bending at the hip, extending your leg to the side, etc). That will help you maximize strength, shape and create balance in your body.

      I hope that helps!

  9. AI

    I subscribe to your YouTube channel and it’s my first time on your website. I’m turning 51 years old this year and I’m taking on this bikini challenge! Hey, age is just a number. πŸ™‚ Your before/after pics are such an inspiration and just having all of the workouts you did day to day made this something worth looking forward to. Just in time for summer! Gotta go for it. I work out daily but looking forward to trying out your eating schedule and focusing on a bikini body! πŸ™‚

  10. I’m doing my first 50 mile race on Saturday and I’m really looking forward to doing this 12 week plan afterwards as a mix up in my long, slow endurance distance routine. What kind of at-home equipment do I need to make sure I’m ready? I have some 12 and 15 pound dumbbells, a yoga mat, and a foam roller. Anything else I should invest in?

  11. Diana

    I have completed every workout for Month 1 and 2 of the 12 week bikini prep challenge. I am using this now that I haven’t had access to a gym due to covid and I am seeing great results. I plan to sign up for a competition once they release new dates and will hire a coach but this has allowed for me to get some progress on my own prior to that to hopefully shorten my prep period with them. Thank you so much for posting everything for free!

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