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

What kind of workouts can you expect from this Challenge?

Updated yesterday

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

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