The Tone & Strength Full Body Workouts come in 3 Plans. Each plan should be used for a minimum of 4 weeks.

If you are looking for a more focused program try the Tone & Strength Lower Body or Tone & Strength Upper Body Plans 

  • Goal: Build Strength and Tone Body
  • Training Method: Body Split
  • Training Frequency: 5x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • BCAAs
  • 100% Whey Isolate Protein
  • L-Carnitine
  • CLA
  • Pre-Workout / Energy Booster

Cardio

On non-cardio days warm up before each session. Focus on a moderate intensity 10-15 minutes warm up of Elliptical or Treadmill running.

Sunday - Full Body

Romanian Deadlifts

Sets: 4
Reps: 10
Rest: 60-90s

Note: Use a moderate-heavy weight

Wide Goblet Squats

Sets: 4
Reps: 15
Rest: 60s

Seated Row

Sets: 4
Reps: 10
Rest: 60s

Cable Face Pulls

Sets: 4
Reps: 15
Rest: 60s

Push-Ups

Note: Do knee/ box push ups if you cannot do full push-ups.

Sets: 3
Reps: 12
Rest: 60s

Bicep Curl – Tricep Kickbacks (Superset)

Sets: 3
Reps: 10 each exercise
Rest: 60-90s

Reverse Crunches
Toe Touches
Oblique Crunches
Forearm Plank

Sets: 3
Reps: Circuit: 45s each exercise
Rest: 60s after entire circuit

Monday - Rest Day

Tuesday - Lower Body

Leg Press

Sets: 3
Reps: 12
Rest: 60s

Narrow Leg Press

Sets: 3
Reps: 15
Rest: 60s

Walking Lunges

Sets: 3
Reps: 10 each leg
Rest: 45-60s

Barbell Hip Raise

Sets: 4
Reps: 15
Rest: 60s

Sumo Deadlifts

Sets: 4
Reps: 10
Rest: 60s

Abductor / Adductor Machine

Note: If the machine is unavailable – use cables or a resistance band.

Sets: 4 each
Reps: 18-20
Rest: 60s

Wednesday - Cardio - 60mins - L.I.S.S

Treadmill Incline Walk or Elliptical

Time: 60mins
Method: Steady state

Thursday - Upper Body

Lat Pulldown (Wide)

Sets: 4
Reps: 15
Note: 60s

Underhand Barbell Row

Note: If barbell too heavy use dumbbells

Sets: 4
Reps: 10
Rest: 60s

Dumbbell Reverse Fly

Sets: 3
Reps: 12
Rest: 60-90s

Seated Chest Press Machine

Note: If machine is unavailable do Dumbbell Bench Press

Sets: 4
Reps: 10
Rest: 60s

Machine or Cable Chest Fly

Sets: 3
Reps: 12-15
Rest: 60s

Cable Bicep Curl – Tricep Pushdown (Superset)

Sets: 3
Reps: 10 each
Rest: 60s

Forearm Plank

Sets: 4
Reps: 30-45s
Rest: 30s

Friday - Cardio & Abs

Hill Sprints on Treadmill

Incline: 5-10
Time: 15-30 seconds sprint
Rest: 30-60s
Sets: 10

Straight Arm Sit-ups

Note: Use Ab Bench and Weight for additional intensity.

Sets: 3
Reps: 15
Rest: 1 minute

Cable Crunches

Sets: 3
Reps: 20
Rest: 45-60s

Cable Wood Chops

Sets: 4
Reps: 15 each side
Rest: 60s

Decline Russian Twists

Note: Use an Ab Bench

Sets: 3
Reps: 10 each side
Rest: 45-60s

Incline Cross Body Mountain Climbers 

Note: Use a Weight Bench

Sets: 3
Reps: 60 seconds
Rest: 30-60s

Plank

Sets: 2
Reps: 45-60 seconds
Rest: 30s

Steady State Cycling or Elliptical Trainer

Time: 15-20 mins

Saturday - Rest Day

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