The Tone & Strength Full Body workout plan comes in 3 parts. Each plan should be used for a minimum of 4 weeks and is part of the Tone & Strength Series.

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 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 of Elliptical or Treadmill running.

Sunday - Full Body

Lat Pulldown 

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

Note: Use a moderate-heavy weight

Reverse Cable Crossover

Sets: 4
Reps: 15
Rest: 60s

Cable Face Pulls

Sets: 4
Reps: 15
Rest: 60s

Upward Cable Fly

Sets: 4
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

Leg Press

Sets: 4
Reps: 15, 12, 10, 8
Rest: 60-90s
Note: Increase weight with each set

Bicep Curl – Tricep Overhead Extension (Superset)

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

Bicycle Crunches
Russian Twists
Oblique Crunches
Military Plank

Sets: 2
Reps: Circuit: 45s each exercise
Rest: 60s after entire circuit

Monday - Rest Day

Tuesday - Lower Body

Hack Squats

Sets: 3
Reps: 12
Rest: 60s

Narrow Dumbbell Squat

Sets: 4
Reps: 15
Rest: 60s

Reverse Lunge to Forward Lunge

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

Barbell Hip Raise

Sets: 4
Reps: 15
Rest: 60s

Sumo Deadlifts

Sets: 4
Reps: 15
Rest: 60s

Abductor / Adductor Machine (Standing)

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

Incline Push Ups 

Sets: 4
Reps: 15
Note: 60s

Flat Bench DB Chest Press 

Note: 

Sets: 4
Reps: 10
Rest: 60s

Decline DB Chest Press 

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

Seated Row Machine

Note: If machine is unavailable do Cable Rows 

Sets: 4
Reps: 10
Rest: 60s

Renagade Row 

Sets: 3
Reps: 12 Each Hand
Rest: 60s

DB Bicep Curls – Overhead Tricep Extension  (Superset)

Sets: 3
Reps: 10 each
Rest: 60s

 Plank Shoulder Taps

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

Friday - Cardio & Abs

Flat Treadmill Sprints

Time: 20-30 seconds sprint
Rest: 15-30s
Sets: 10

Dumbbell Sit-ups

Note: Use Ab Bench

Sets: 4
Reps: 15
Rest: 1 minute

Reverse Crunches

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

Cable Wood Chops

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

Burpees

Sets: 3
Reps: 15
Rest: 60s

Stability Ball Plank

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

Snap Jumps

Sets: 3
Reps: 15 reps
Rest: 30-60s

Jack Knives

Sets: 2
Reps: 12 each side
Rest: 30-45s

Steady State Cycling or Elliptical Trainer

Time: 10-20 mins

Saturday - Rest Day

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