Focuses on Legs, Arms & Abs, and Full Body.

Intensity increases; the split often shifts to separate days for Legs, Arms, and Abs. Cardio (LISS & HIIT):

The "Bikini Body Guide" (BBG) is a highly popular 12-week fitness program created by Australian trainer Kayla Itsines

This comprehensive guide breaks down the structure of the BBG 1.0 program (Weeks 1-12), explains why it became a phenomenon, and discusses the best ways to access the guide today.