Build Your Bikini Body without fancy machines, in your home gym! Mark Carroll’s proven methods for transforming the female physique are now accessible for you to use at home
Unlock 16 weeks of app access that begins when you choose to activate the program. You can pause a program for up to 8 weeks. After app access ends you still get the educational guidebook to keep forever. If you purchase multiple programs together you can activate them at different times; they each come with 16 weeks of app access.
ARE YOU READY?
- 12 weeks structured programming, specific to defining the female shape
- All you need is a squat rack, barbell and weight plates, bench and dumbbells
- Calculate your calories and macros with my calculator to build or cut!
- Log & track your weights in my online APP
- Exercise videos to guide you through every workout
You will achieve your best results at home or without machines! Mastering the key lifts as Mark coaches you through 12 weeks of training and nutrition!
Frequently Asked Questions
To do Building the Bikini Body Home, you need to have a well-equipped home-gym. This includes:
- Barbell and bumper weights
- A range of dumbbells
- An adjustable bench
- Bands – short and long
- A squat rack or something of the sort
Yes of course! However, the program does include tri sets (3 exercises back to back), which could be hard to do in a commercial gym.
I do not provide meal plans in any of my programs. My focus is on education around goals, calories and macronutrients. I give you the education and tools (via my App) to calculate your personal calories and macros for this program.
Yes! You can choose to focus on fat loss or on muscle building in this program.
The 4 x 3-week training phases use what we call a “concurrent” system. This means it’s similar to a linear for the most part. We work our way in a straight line going from higher reps phase 1, to then lower and lower reps over phase 2 and phase 3. We finish the 12 weeks with a hard agonist superset method of higher reps.
You can choose to do either 4 or 5 days of training. The 4-day program is 2 lower body days and 2 upper body days, whereas the 5-day program is 3 days lower body and 2 upper body. You get both options in your purchase as the 4-day program just requires you to drop a day off your program. This does not include cardio workouts as these are optional additions.
Unlock 16 weeks of app access that begins when you choose to activate the program. You can pause a program for up 8 weeks. After app access ends you still get the educational guidebook to keep forever. If you purchase multiple programs together you can activate them at different times; they each come with 16 weeks of app access.