Full Training Program | 6 days Workouts

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Hello beautiful people ! It’s the weekend and what would be better than planning your next few weeks of workouts?

Well I’m going to help out because here is a complete 6 days training program! 

cam doing a squat

FULL TRAINING PROGRAM

Day 1 | Monday | Leg Day ( Emphasis Quads / Glutes )

This workout is all done in superset, which means that you will execute two exercises in a row without resting and then resting 1-2minutes before starting the seconde serie.

Warm up in superset 

  • 30 Glute bridges
  • 30 Bodyweight Squats

Repeat 3 times

Superset Workout

  • Back Squat  | 4×12
  • Walking Lunges, short stance | 4×40
  • Leg press | 4×12
  • Leg extension | 4×15
  • Hip Thrust | 5×15
  • Leg kick back laying on a bench | 5×20

Finisher

15 Jumping Squats, 15 Split Squats, 15 Ball Slam  X 3

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• Grow Booty Grow • Last weight lifting session of the week and I wanted to share with you this little superset! Literally burning my butt like crazy, the perfect combo for growth! I do 12-15 reps per exercise and 4 series! Do you feel the burn yet ? 🇫🇷 Dernière séance de muscu de la semaine, et je voulais partager avec vous ce petit superset pour le booty! Sincèrement c’est une tuerie! Je vais 12-15 répétitions et 4 séries! A tester ? ⭐️ * * * #hipthrust #hipthrusts #bootyexercises #getlean #utahfitness #workoutvideos #workoutroutine #workoutoftheday #flexfriday #fessiers #musculationfemme #superset #glutesday #bootyfordays #fridaymotivation #gymsharkwomen #gymshark #beavisionary #myproteinwomen @gymsharkwomen @gymshark

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Day 2 | Tuesday| Shoulders / Triceps

Warm up

  • Lateral Raise with Resistance Bands 3X20

Superset Workout

  • Military Overhead Barbell Press | 4×12
  • Dumbbell incline Row| 4×15
  • Arnold Press| 4×12
  • Dumbbell Front Raises | 4×15
  • Dumbbell Lateral Raise | 3×12
  • Standing cable reverse fly | 3×12
  • Rope extension ( triceps) | 3×15
  • Dips on a bench  | 3x Max

 

Day 3 | Wednesday | Abs/ HIIT

Abs circuit to repeat 3 times

  • 20 Leg raises
  • 30 russian twists
  • 15 Slow Crunches
  • 15 ropes pull down ( crunch way)

HIIT circuit repeat 4 times

  • 30sec Battleropes 30s rest X 2
  • 30s Burpees 30sec rest X2
  • 30s Jump Squats 30s rest X2

If you are not sweating then something is wrong ! 😉

Day 4 | Thursday| Back / Biceps

Warm up

  • 5 minutes stretches!

Superset Workout

  • Lateral Pulldown wide grip| 4×10
  • Seated Horizontal Row| 4×12
  • One arm row with Dumbbell| 4×12
  • Superman on the floor | 4×15
  • Deadlifts| 4x Max
  • Barbell Curl  (biceps) | 3×15
  • Inclined Dumbell Curl | 3x Max

 

Day 5 | Friday | Leg day ( emphasis on Glutes / Hamstrings)

Warm up in superset

  • 30 Leg extension ( machine )
  • 30 Bodyweight Squats

Repeat 3 times

Superset Workout

  • Heavy Hip Thrust  | 4×10
  • Banded Side Walk | 4×20
  • Straight Leg Deadlift ( Barbell or Dumbbell)| 4×15
  • Leg Curl | 4×12
  • Floor Glutes-Ham Raise  | 3x Max
  • Kick Back with Cable | 3x 15 each leg

Finisher

15 Glute Extensions, 15 Sumo Squats, 15 Split Lunges X 3

 

Day 6 | Saturday | Stretches & Abs

Stretch Time

  • Try to do a 20 minutes full body stretch routine or a nice yoga flow

Abs circuit to repeat 3 times

  • 20 Leg raises
  • 30 russian twists
  • 15 Slow Crunches
  • 15 ropes pull down ( crunch way)

If you have the time here is a little HIIT circuit

  • 30s Sprint 30s Rest | 10min
  • 30s Jump Rope 30s Rest | 10min
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Yoga Flow Hello ☀️ Little routine that I did this morning! This really help me increasing my flexibility and also working on my breath has been a game changer for when I need to relax and live in the present! If you are looking for a new challenge I would recommend to start yoga 😘 Do you include some in your normal training ? 🇫🇷 Voici un petit flow que j’ai fais ce matin. Cela m’aide pour ma flexibilité et puis travailler sur le souffle m’aide à me relaxer plus simplement! ( et j’en ai besoin #stressédelavie) Si vous cherchez un challenge essayez d’incorporer du yoga dans vos séances 😘 Est ce que vous avez déjà essayé ? ⭐️ * * * #yogaflow #yogaroutine #yogafit #yogafitness #myprotein #myproteinwomen #workoutvideo #yogavideo #frenchfit #frenchfitgirl #stretching #stretchingtime #instayoga #instayogafam #feelinggoodtoday #thursdaymorning #thursdaymotivation #yogaposes #yogabody

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And you are all done for the week!  I hope you enjoyed this. I would advise to do this routine for a month and then switch to something new :)

 

Don’t forget to check out my article about the top 5 supplement in order to burn fat and take your shape to the next level! HERE

And if you are interested in daily tips / training follow me on instagram :)  CAMILLELOLAFIT

 

Enjoy & Smile

Camille

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