Skip to main content

What is the training split for the Bikini Booty Shred Challenge?

What kind of workouts can you expect from this Challenge?

Updated over 3 weeks ago

You will have the option to choose from 4, 5 or 6-day training splits for the Bikini Booty Shred Challenge.

Team BIKINI πŸ‘™

BIKINI 6 DAY TRAINING SPLIT

ROUND 1:

Monday: Lower Body Weighted

Tuesday: Upper Body Weighted

Wednesday: HIIT Cardio & Lower Body Sculpting

Thursday: Core Strength & Stability

Friday: Full Body Weighted

Saturday: Lower Body Sculpting

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted & HIIT Cardio

Tuesday: Upper Body Sculpting

Wednesday: Lower Body Weighted

Thursday: Core Strength & Stability + LISS Cardio

Friday: Lower Body Sculpting

Saturday: Upper Body Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Full Body HIIT Circuit

Wednesday: Upper Body Weighted (Focus: Shoulders & Triceps)

Thursday: Full Body Sculpting

Friday: LISS Cardio + Core Strength & Stability

Saturday: Lower Body Weighted (Focus: Quads & Hamstring)

Sunday: Rest & Recovery

ROUND 4:

Monday: Glutes Weighted

Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)

Wednesday: 30 Min Full Body Circuit & LISS Cardio

Thursday: Glutes Weighted

Friday: Full Body Mobility + Core Circuit

Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)

Sunday: Rest & Recovery

ROUND 5:

Monday: Lower Body Weighted (Focus: Quads & Hamstrings)

Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)

Wednesday: HIIT Cardio & Lower Body Sculpting

Thursday: Core Strength & Stability + Full Body Mobility

Friday: Full Body Weighted (Focus: Full Body)

Saturday: 30 Min Glute Circuit (Focus: Glutes)

Sunday: Rest & Recovery

BIKINI 5 DAY TRAINING SPLIT

ROUND 1:

Monday: Lower Body Weighted

Tuesday: Upper Body Weighted

Wednesday: Rest & Recovery

Thursday: Core Strength & Stability

Friday: Full Body Weighted

Saturday: Lower Body Sculpting

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted & HIIT Cardio

Tuesday: Upper Body Sculpting

Wednesday: Rest & Recovery

Thursday: Core Strength & Stability + LISS Cardio

Friday: Lower Body Sculpting

Saturday: Upper Body Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Full Body HIIT Circuit

Wednesday: Rest & Recovery

Thursday: Full Body Sculpting

Friday: LISS Cardio + Core Strength & Stability

Saturday: Lower Body Weighted (Focus: Quads & Hamstring)

Sunday: Rest & Recovery

ROUND 4:

Monday: Glutes Weighted

Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)

Wednesday: Rest & Recovery

Thursday: Glutes Weighted

Friday: Full Body Mobility + Core Circuit

Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)

Sunday: Rest & Recovery

ROUND 5:

Monday: Lower Body Weighted (Focus: Quads & Hamstrings)

Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)

Wednesday: HIIT Cardio & Lower Body Sculpting

Thursday: Rest & Recovery

Friday: Full Body Weighted (Focus: Full Body)

Saturday: 30 Min Glute Circuit (Focus: Glutes)

Sunday: Rest & Recovery

BIKINI 4 DAY TRAINING SPLIT

ROUND 1:

Monday: Lower Body Weighted

Tuesday: Upper Body Weighted

Wednesday: Rest & Recovery

Thursday: Rest & Recovery

Friday: Full Body Weighted

Saturday: Lower Body Sculpting

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted & HIIT Cardio

Tuesday: Upper Body Sculpting

Wednesday: Rest & Recovery

Thursday: Rest & Recovery

Friday: Lower Body Sculpting

Saturday: Upper Body Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Full Body HIIT Circuit

Wednesday: Rest & Recovery

Thursday: Rest & Recovery

Friday: LISS Cardio + Core Strength & Stability

Saturday: Lower Body Weighted (Focus: Quads & Hamstring)

Sunday: Rest & Recovery

ROUND 4:

Monday: Rest & Recovery

Tuesday: Upper Body Weighted + Core Circuit (Focus: Back & Shoulders)

Wednesday: Rest & Recovery

Thursday: Glutes Weighted

Friday: Full Body Mobility + Core Circuit

Saturday: Lower Body Weighted (Focus: Quads & Hamstrings)

Sunday: Rest & Recovery

ROUND 5:

Monday: Lower Body Weighted (Focus: Quads & Hamstrings)

Tuesday: Upper Body Weighted & 200 Rep Core Challenge (Focus: Full Upper Body)

Wednesday: HIIT Cardio & Lower Body Sculpting

Thursday: Rest & Recovery

Friday: Rest & Recovery

Saturday: 30 Min Glute Circuit (Focus: Glutes)

Sunday: Rest & Recovery

Team BOOTY πŸ‘

BOOTY 6 DAY TRAINING SPLIT

ROUND 1:

Monday: Glutes Weighted

Tuesday: Lower Body Sculpting

Wednesday: Upper Body Weighted & Core Circuit

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Upper Body Sculpting

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 2:

Monday: Glutes Weighted

Tuesday: HIIT or LISS Cardio

Wednesday: Upper Body Weighted & Core Circuit

Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Friday: Upper Body Weighted

Saturday: Glutes Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: LISS Cardio & Core Circuit

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Core & Full Body Circuit

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 4:

Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)

Tuesday: Full Body Circuit (Focus: Full Body)

Wednesday: Glutes Weighted (Focus: Glutes)

Thursday: Upper Body Weighted & Core (Focus: Shoulders, Back & Core)

Friday: LISS Cardio

Saturday: Glutes Weighted & Core (Focus: Glutes & Core)

Sunday: Rest & Recovery

BOOTY 5 DAY TRAINING SPLIT

ROUND 1:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted & Core

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Upper Body Sculpting

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 2:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted & Core

Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Friday: Upper Body Weighted

Saturday: Glutes Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Core & Full Body Circuit

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 4:

Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)

Tuesday: Rest & Recovery

Wednesday: Glutes Weighted (Focus: Glutes)

Thursday: Upper Body & Core (Focus: Shoulders, Back & Core)

Friday: LISS Cardio

Saturday: Glutes Weighted & Core (Focus: Glutes & Core)

Sunday: Rest & Recovery

BOOTY 4 DAY TRAINING SPLIT

ROUND 1:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted & Core

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Rest & Recovery

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 2:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted & Core

Thursday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Friday: Rest & Recovery

Saturday: Glutes Weighted

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Rest & Recovery

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted (Focus: Glutes & Quads)

Friday: Rest & Recovery

Saturday: Lower Body Weighted (Focus: Glutes & Hamstrings)

Sunday: Rest & Recovery

ROUND 4:

Monday: Lower Body Weighted (Focus: Quads, Hamstrings & Glutes)

Tuesday: Rest & Recovery

Wednesday: Glutes Weighted (Focus: Glutes)

Thursday: Upper Body & Core (Focus: Shoulders, Back & Core)

Friday: Rest & Recovery

Saturday: Glutes Weighted & Core (Focus: Glutes & Core)

Sunday: Rest & Recovery

Team SHRED πŸ”₯

SHRED 6 DAY TRAINING SPLIT

ROUND 1:

Monday: Glutes Weighted

Tuesday: Full Body Circuit

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted

Friday: Full Body Circuit

Saturday: LISS Cardio & Core Circuit

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted

Tuesday: LISS Cardio & Core Circuit

Wednesday: Upper Body Weighted

Thursday: Full Body Circuit & Core Circuit

Friday: Glutes Weighted

Saturday: Upper Body Circuit

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Upper Body & Core Circuit

Wednesday: HIIT Cardio & Full Body Sculpting

Thursday: Full Body Circuit

Friday: Lower Body Circuit

Saturday: LISS Cardio & Core

Sunday: Rest & Recovery

ROUND 4:

Monday: Glutes & Core Circuit

Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)

Wednesday: HIIT Cardio & Core Circuit

Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)

Friday: LISS Cardio & Core

Saturday: Full Body Circuit (Focus: Quads & Shoulders)

Sunday: Rest & Recovery

SHRED 5 DAY TRAINING SPLIT

ROUND 1:

Monday: Rest & Recovery

Tuesday: Full Body Circuit

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted

Friday: Full Body Circuit

Saturday: LISS/HIIT Cardio & Core Circuit

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted

Tuesday: LISS Cardio & Core Circuit

Wednesday: Rest & Recovery

Thursday: Full Body Circuit & Core Circuit

Friday: Glutes Weighted

Saturday: Upper Body Circuit

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Upper Body & Core Circuit

Wednesday: HIIT Cardio & Full Body Sculpting

Thursday: Rest & Recovery

Friday: Lower Body Circuit

Saturday: LISS Cardio & Core

Sunday: Rest & Recovery

ROUND 4:

Monday: Glutes & Core Circuit

Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)

Wednesday: HIIT Cardio & Core Circuit

Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)

Friday: Rest & Recovery

Saturday: Full Body Circuit (Focus: Quads & Shoulders)

Sunday: Rest & Recovery

SHRED 4 DAY TRAINING SPLIT

ROUND 1:

Monday: Rest & Recovery

Tuesday: Full Body Circuit

Wednesday: Upper Body Weighted

Thursday: Lower Body Weighted

Friday: Rest & Recovery

Saturday: LISS/HIIT Cardio & Core Circuit

Sunday: Rest & Recovery

ROUND 2:

Monday: Lower Body Weighted

Tuesday: LISS Cardio & Core Circuit

Wednesday: Rest & Recovery

Thursday: Full Body Circuit & Core Circuit

Friday: Rest & Recovery

Saturday: Upper Body Circuit

Sunday: Rest & Recovery

ROUND 3:

Monday: Glutes Weighted

Tuesday: Upper Body & Core Circuit

Wednesday: HIIT Cardio & Full Body Sculpting

Thursday: Rest & Recovery

Friday: Lower Body Circuit

Saturday: Rest & Recovery

Sunday: Rest & Recovery

ROUND 4:

Monday: Rest & Recovery

Tuesday: Full Body Circuit (Focus: Quads, Back & Shoulders)

Wednesday: HIIT Cardio & Core Circuit

Thursday: Full Body Circuit (Focus: Glutes, Hamstrings & Chest)

Friday: Rest & Recovery

Saturday: Full Body Circuit (Focus: Quads & Shoulders)

Sunday: Rest & Recovery

Did this answer your question?