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Fullbody tone routine

by Mazen Tayseer
1 athletes joined

Program Description

Transform your physique with the Fullbody Tone Routine, a comprehensive 6-week program designed to sculpt and strengthen every muscle group. Comprising 18 workouts spread across the week, this plan incorporates a variety of exercises targeting major muscle groups, ensuring a balanced and effective training experience. Perfect for beginners and novices, each session lasts about 60 minutes, making it manageable yet impactful. Equip yourself with access to a full gym and get ready to elevate your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2025 02:50
  • Last Edited
    Sep 24, 2025 04:20

Summary

Transform your physique with the Fullbody Tone Routine, a comprehensive 6-week program designed for those looking to build strength and enhance muscle definition. Comprising three workouts per week, this program strategically targets both upper and lower body muscle groups through a blend of machine and free weight exercises. Each session is crafted to maximize efficiency, ensuring you achieve noticeable results while fitting seamlessly into your busy schedule. Get ready to elevate your fitness game and sculpt your body with confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Hamstrings
14.7%
Abs
12.6%
Quadriceps
9.8%
Upper Back
8.6%
Lats
5.5%
Biceps
4.9%
Triceps
4.9%
Adductors
3.7%
Front Delts
3.7%
Rear Delts
3.1%
Middle Delts
3.1%
Chest
3.1%
Lower Back
3.1%
Calves
3.1%
Forearms
0.9%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Calf Raise (Leg Press)
2
12 reps
-
4
Leg Curl
2
10 reps
-
5
Cable Hip Abduction
2
12 reps
-
6
Glute Kickback
2
12 reps
-
7
Plank
2
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
8 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Incline Chest Press (Machine)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Lying Leg Curl
2
10 reps
-
3
Lunge (Dumbbell)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Extension
2
10 reps
-
6
Decline Crunch
2
8 reps
-
7
Russian Twist
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
2
Leg Press
2 Sets
8 Reps
-
3
Calf Raise (Leg Press)
2 Sets
12 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Cable Hip Abduction
2 Sets
12 Reps
-
6
Glute Kickback
2 Sets
12 Reps
-
7
Plank
2 Sets
0.5 mins
-
8
Side Plank
1 Set
0.5 mins
-
Day 2
1
Face Pull
2 Sets
12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
8 Reps
-
4
Bicep Curl (Cable)
2 Sets
10 Reps
-
5
Lateral Raise (Cable)
2 Sets
12 Reps
-
6
Incline Chest Press (Machine)
2 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
Day 3
1
Hip Thrust (Machine)
2 Sets
8 Reps
-
2
Lying Leg Curl
2 Sets
10 Reps
-
3
Lunge (Dumbbell)
2 Sets
8 Reps
-
4
Hip Adductor (Machine)
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
10 Reps
-
6
Decline Crunch
2 Sets
8 Reps
-
7
Russian Twist
2 Sets
12 Reps
-