The Tone & Strength Full Body workout plan is part of a 3 program series. Each program should be used for a minimum of 4 weeks.

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

  • Goal: Build Strength and Shape Muscle
  • 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 on the Rowing Machine, Elliptical or Treadmill.

Sunday - Full Body

Sumo Deadlifts

Sets: 4
Reps: 12
Rest: 60s

Note: Use a moderate-heavy weight

Barbell Curtsy Lunges 

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

Dumbbell Clean & Press

Sets: 3
Reps: 12
Rest: 60s

Bicep Curl to Shoulder Press

Sets: 3
Reps: 10
Rest: 60s

Push-Ups

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

Sets: 3
Reps: 12
Rest: 60s

Seated Chest Press Machine

Sets: 3
Reps: 15, 12, 10
Rest: 60-90s
Note: Increase the weight with each set

Single Arm Dumbbell Row

Sets: 3
Reps: 10
Rest: 60s

Monday - Rest Day

Tuesday - Lower Body

Dumbbell Walking Lunges

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

Seated Leg Extensions

Sets: 3
Reps: 15, 12, 10
Rest: 60s
Note: Increase the weight with each set

Dumbbell Sumo Squat

Sets: 4
Reps: 15
Rest: 45-60s

Seated or Lying Leg Curl Machine 

Sets: 4
Reps: 15, 12, 10, 8
Rest: 60s
Note: Increase the weight with each set

Abductor / Adductor Machine

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

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

Weighted Frog Pumps

Note: Use Plate or Dumbbells

Sets: 3
Reps: 15-18
Rest: 60s

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

Treadmill Incline Walk, Upright Bike or Elliptical

Time: 60mins
Method: Steady state

Thursday - Upper Body

Single Arm Dumbbell Row

Sets: 4
Reps: 15
Note: 60s

Overhand Barbell Row

Note: If barbell too heavy use dumbbells

Sets: 4
Reps: 10
Rest: 60s

Upward Row 

Sets: 3
Reps: 15
Rest: 60s

Lateral Dumbbell Raise

Sets: 3
Reps: 15
Rest: 60s

Dumbbell Bench Press

Sets: 3
Reps: 10
Rest: 60s

Machine or Cable Chest Fly

Sets: 3
Reps: 15, 12, 10
Rest: 60s
Note: Increase the weight with each set

Triceps Dips

Sets: 4
Reps: 15
Rest: 60s

Dumbbell Hammer Curl to Bicep Curl

Sets: 2
Reps: 7 each
Rest: 45-60s

Friday - Cardio & Abs

Elliptical Trainer – Intervals

Level: 4-8
Active: 40 seconds sprint
Rest: 20s 
Time: 15 minutes total

Renegade Rows

Sets: 4
Reps: 10 each arm
Rest: 60s

Bicycle Crunches

Sets: 3
Reps: 30
Rest: 45-60s

Dumbbell Wood Chops

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

Lying Oblique Crunches

Sets: 3
Reps: 15 each side
Rest: 45-60s

Plank Jacks 

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

Plank

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

Steady State Jog

Time: 10 mins

Saturday - Rest Day

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