Looking hot in a bikini requires more than just cutting carbs and running on a treadmill, and if you load up on heavy squats, deadlifts and side bends you'll probably screw up your proportions. I'm going to outline the training system that's brought my female clients some really great results.

Everything from exercise selection, to sets, to training frequency must be respected. Skimp on any detail and you'll be relegated to the notorious belly wrap (the futile attempt to conceal a chubby gut with a beach towel).

I know it's en vogue to tell women to train like men, but such an approach rarely leaves a girl with a body that she's excited to show off on South Beach. Indeed, women who want a sexy bikini body must follow a specific set of programming guidelines.

Now, before I go any further, I want to make it clear that I'm not here to scare you away from training with ass-kicking intensity. What I'm here to do is show you the parameters that develop the look that's most sought after from the women who hire me.

If your idea of the perfect bikini body is lean and tight with curves in all the right places, this plan is for you.

Full Body or Upper/Lower Split?

There are only two systems I use for the bikini body: total body training or an upper/lower body split.

A total body workout consists of an upper body push, an upper body pull, and a squat or deadlift. A simple example is the push-up/row/squat combination. An upper/lower split separates the workouts so the upper body exercises are performed on one day and the lower body and core exercises on another day.

I've never used a chest/back, legs/abs, and shoulders/arms body part split with a female, and I probably never will. Again, it's either a total body workout or an upper/lower split.

A total body workout will get you in shape much quicker since it stimulates more overall muscle mass, and it's more demanding on your energy systems. In other words, a total body workout burns more calories, depletes more glycogen stores, and revs your heart rate much higher than a body part split ever could.

An upper/lower split possesses many of the same benefits as a total body workout, except to a slightly lesser degree. Since an upper/lower split doesn't require a squat or a deadlift during each workout, it's not as demanding on your metabolic system. But that's acceptable in certain cases. If you're someone who needs a lot of volume (sets) to grow, or if you want to build up a lagging body part as quickly as possible, an upper/lower split is a good option.

As mentioned, though, body part splits aren't ideal. I'm not the only one who avoids using them; my friend and female über celebrity trainer, Valerie Waters, doesn't use them either. They're generally for people who are already in great shape; if that's not you, avoid body part splits!

Should you follow a total body plan or an upper/lower split? Read on and you'll find out.

How many days per week can you train with weights?

This is the first and most important question you must answer to determine what type of system you should follow.

If you can only train with weights twice each week, the answer is simple: you need a full body plan since any other type of plan won't have a high enough training frequency per muscle group. Space out the workouts as evenly as possible; for instance, train on Monday and Thursday, or Tuesday and Friday, or Wednesday and Saturday.

If you can train three times per week, there are two different methods you could use:

The first is to perform three total body workouts per week. This is the ideal option for girls who need to get in shape as fast as possible.

For the total body plan, Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday are two good options. It doesn't really matter which days you train as long as there's at least 48 hours of rest between each workout.

The other option is an upper/lower split combined with a total body workout. Here are two examples:

Monday: Upper Body
Wednesday: Lower Body
Friday: Total Body

Or you could flip it around and put the total body workout on Monday and the upper and lower body workouts on Wednesday and Friday, respectively.

A lot of my clients favor the plan with a total body workout on Monday since it's the most demanding workout of the week. Apparently, the weekends can lead to devilish indulgences that must be corrected with a Monday morning total body ass-kickin' workout!

If you can train four or more times per week, you have many options. The first is a total body plan. Ideally, you'd workout twice in one day at least once per week. This would look as follows:

Monday: (A.M.) Total Body; (P.M.) Total Body
Wednesday: Total Body
Friday: Total Body

Of course, you can train twice whichever day you prefer. Maybe you have Wednesdays off from work; you may choose to train twice on that day. If that's the case, you'd perform one total body workout on Monday, and one on Friday.

One of the keys to determining whether to follow a total body or upper/lower split is the exact days you can train. If you must train two days in a row, for instance, the upper/lower split is a good option. Here's an example:

Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body

You can certainly mix and match your plans to fit your needs:

Monday: total body
Wednesday: total body
Friday: upper body
Saturday: lower body

Are you banging your head against the computer screen because I've given you too many options? If so, keep this in mind: three total body workouts per week is about as close to a no-fail system as I've found. I suggest you start there, and modify as needed.

For instance, if after eight weeks on a total body plan you still feel like your thighs should be a little more muscular, switch to an upper/lower split so you can really focus all your energy on your legs for at least one workout per week.

Regardless of the training structure you follow, it's imperative that you choose the right exercises at the right times.

That brings us to the next element: exercise selection.

Exercise Selection

Choosing the right exercises is of paramount importance in developing a bikini body. There are three simple steps that will get you there.

1. Use a different exercise variation for each workout during the week

Let's say you're following a total body plan for three workouts each week. Each workout consists of an upper body pull, an upper body push and a squat or deadlift. This is an example of what your three workouts may look like:

*A lunge is a squat. Think of it as a single-leg squat.

You'll repeat those same exercises the following week. Continue for six weeks before switching to new exercise variations.

2. Focus on single-limb training

I don't care how old-school, rudimentary or archaic it sounds: heavy barbell training is not conducive to a bikini body.

I favor single-limb training for a few reasons; firstly, it's because you typically don't need to use as much load to get great results. At least half of your training time should be spent with single-limb exercises such as one-arm presses, one-arm pulls, single-leg deadlifts, lunges, step-ups, etc. Every other workout, perform nothing but single-limb exercises.

The second reason is that single-limb training allows you to train through a greater range of motion. I've found that athleticism and a bikini body go hand-in-hand. In other words, the more athletic a girl gets, the better she looks in a bikini. Specifically, I'm referring to her ability to move with quick fluidity.

The third reason I like single-limb training gets straight to the core: literally. You see, anytime you're holding a weight on one side of your body the core muscles must fire to stabilize your torso. This is an excellent way to develop an attractive midsection without adding unnecessary bulk.

And that brings me to my next point: what to avoid.

3. Avoid side bends, crunches and anything else you don't need

Most direct abdominal work is unnecessary to develop a bikini body; in fact, it often does more harm than good.

At the top of the list of offenders is the side bend. Don't ever do a side bend with a weight in your hand! In fact, just avoid side bends altogether. The same is true with crunches (the only acceptable crunch is the reverse crunch without additional load).

Please heed this advice: heavy or high volume crunches and side bends will make your waist bigger!

There are only two exercises you need for the abdominal region: plank and side plank. That's it. Really. And even those two exercises aren't absolutely necessary.

Considering the upper body push, upper body pull, squat or deadlift, and all the single-limb variations that make up my system, your core will get plenty of stimulus to stay healthy and strong. And even if your abdominal region could really use a little help, stick with the plank variations.

There are many other exercises some of you should avoid. Put simply, if you have a body part that's genetically overdeveloped, don't train it! This seems intuitive but I've lost count how many times I've seen fat people with huge calves perform a seated calf raise.

4. Add in what you do need

Every girl needs a training system that's customized to her needs. One girl might have an ass that's as flat as a flapjack; another girl might've been born with a Kardashian-esque posterior shelf. Obviously, the first girl needs some extra rump training.

Or maybe you need bigger deltoids, calves or quadriceps to balance out your physique? The options are endless, and that's why it's important to have a system that can be tailored to your needs.

Here's what I want to make perfectly clear: a total body workout is not just three exercises! Yes, it can be just three exercises, but most of my clients perform other exercise for their lagging body parts once the big three exercises are finished.

So feel free to throw in extra glute bridges, calf raises, side raises, etc. whenever you follow a total body plan. And don't forget that an upper/lower split is always an option, too.

Well, that's enough for today. In the next installment, I'll discuss sets and reps, intensity, and energy systems training.

About the author

For more of Waterbury's information pick up his e-book The 10/10 Transformation here His book Muscle Revolution can be purchased here.