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Off Tap Fitness

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Bikini Body 1.0 is your go-to 4-day intermediate program designed specifically for women who want to sculpt shapely glutes, build round, capped delts, and create that signature hourglass look.

This full-body training series balances hypertrophy and strength work, with extra attention on glutes and shoulders to help you achieve the proportions and definition seen on the bikini stage — or just to feel your most confident in and out of the gym. 

✅ 4 sessions per week
✅ Intermediate level, ideal for lifters with some gym experience
✅ Glute + delt specialisation for balanced development

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intermediate

4 days

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Bikini Body 1.0

The Bodybuilder is your ultimate 5-day intermediate to advanced program, crafted for men or women ready to take their strength and physique to the next level with a classic bodybuilding split. If you’re serious about building muscle, improving your shape, and creating well-balanced, aesthetic development head-to-toe, this is the program for you.

Focusing on the traditional push/pull/legs approach with targeted accessory work. The Bodybuilder guides you through progressive overload and smart volume distribution to help you add quality muscle, tighten weak points, and feel unstoppable both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate to advanced level, perfect for lifters with good gym experience 
✅ Balanced push/pull/legs split to maximise hypertrophy

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5 days

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The Bodybuilder

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Bikini Body 2.0 is your go-to 5-day intermediate program designed specifically for women who want to sculpt shapely glutes, build round, capped delts, and create that signature hourglass look.

This full-body training series balances hypertrophy and strength work, with extra attention on glutes and shoulders to help you achieve the proportions and definition seen on the bikini stage — or just to feel your most confident in and out of the gym. 

✅ 5 sessions per week
✅ Intermediate level, ideal for lifters with some gym experience
✅ Glute + delt specialisation for balanced development

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Bikini Body 2.0

The Power-Builder is your all-in-one 5-day intermediate-to-advanced program, designed for the true hybrid lifter — men and women ready to train like a powerlifter and look like a bodybuilder. If you’re serious about building raw strength while developing a well-balanced, aesthetic physique head-to-toe, this is the program for you.

Blending classic powerlifting movements with targeted bodybuilding accessory work, The Power-Builder uses smart volume distribution and strategic exercise selection to help you build strength, add quality muscle, and shore up any weak points, leaving you feeling powerful and unstoppable both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate to advanced level, perfect for lifters who are comfortable in the gym 
✅ Hybrid powerlifting/bodybuilding focus to maximise both strength and hypertrophy

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advanced

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The Power-Builder

Ms Wellness 1.0 is your definitive 4-day intermediate program, crafted for women who want to develop a strong lower body, shapely glutes, and powerful curves in line with the wellness category. 

This program balances compound lifts, focused glute training, and upper-body conditioning to help you build a confident, athletic silhouette.
Using a lower-body dominant split with targeted upper work and accessory core movements, Ms Wellness 1.0 will guide you to grow your legs and glutes while maintaining overall symmetry, so you can step on stage — or just step out in style — feeling your strongest yet.

✅ 4 sessions per week 
✅ Intermediate level 
✅ Emphasis on glute and leg development with complementary upper-body training

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Ms Wellness 1.0

Fitness Model is your premier 5-day intermediate program, built for men who want to develop a lean, aesthetic, photo-ready physique. If your goals are to grow a balanced, muscular frame, sharpen definition, and achieve that signature cover-model look, this program is for you.

With a split designed to maximise muscle symmetry and proportion. Fitness Model blends upper-body development, targeted lower-body work, and strategic ab training. Expect to train with smart volume and movement variety to build a physique that turns heads both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate level 
✅ Balanced upper/lower split to develop a well-proportioned, lean, muscular body