Plan details
Tone Up
Rename any workout, change sets and reps, add a demo image link or remove what you don't do.
Phase 1 runs weeks 1–4. Edits apply to every week in it.
Day 1
Lower Body
Glutes + Quads
Hip Thrust
4 × 8–10
Bulgarian Split Squat
3 × 8–10 per side
Leg Press
3 × 10–12
Step Ups
3 × 10 per side
Cable Kickback
3 × 12–15 per side
Hip Abductor
3 × 15–20
Day 2
Upper Body
Back + Shoulders
Lat Pulldown
3 × 8–12
Seated Cable Row
3 × 8–12
Seated Dumbbell Shoulder Press
3 × 8–10
Single-Arm Dumbbell Row
3 × 10 per side
Dumbbell Lateral Raise
3 × 12–15
Face Pull
3 × 12–15
Day 3
Lower Body
Glutes + Hamstrings
Kettlebell Romanian Deadlift
4 × 8–10
Smith Machine Squat
3 × 8–10
Curtsy Lunge
3 × 10 per side
Lying Leg Curl
3 × 10–12
45° Glute-Biased Back Extension
3 × 10–12
Single-Leg Hip Abductor
3 × 12–15 per side
Day 4
Upper Body
Balanced Upper
Neutral-Grip Lat Pulldown
3 × 8–12
Chest-Supported Row
3 × 8–12
Incline Dumbbell Press
3 × 8–12
Rear Delt Fly
3 × 12–15
Hammer Curl
3 × 10–12
Cable Triceps Pushdown
3 × 10–12
Day 5
Full Body Light
Full Body + Core
Goblet Squat
3 × 12
Glute Bridge
3 × 12–15
Cable Bent-Over Row
3 × 12
Dumbbell Shoulder Press
2 × 12