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Bikini Competition Workouts (12 Week Program)

This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips. This is a healthy approach to bikini competition prep. I designed this program to keep your metabolism high, and hormone levels in balance. That means that for best results combine it with a clean diet. You should never be hungry, or drop your calories to low. 

My Trophies!


Month 1 Bikini Competition Prep Workouts

Month 2 Bikini Competition Prep Workouts

Month 3 Bikini Competition Prep Workouts

Meal Ideas:

Bender Bikini Competition Diet

Abs Are Made in the Kitchen: Meal Prep

Eat Like a Bender: Typical Day of Meals

Melissa Bender’s Grocery List

Two Protein Pancake Recipes

Peanut Butter Greek Yogurt

Avocado Curry Chicken or Egg Salad

Grilled Eggplant Sandwich Recipe

*I competed in the NPC Natural USA Championships. I won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A. When I stepped on stage I was not hungry or dehydrated. I felt that I was in better shape, and stronger than ever before. Whether you are planning to compete or you just want to get in shape, good luck! You can do this! 


Fit to Sweat Workout & NPC Bikini Competition Results

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