logo
BoostcampPNG

Fullbody tone routine

by Mazen Tayseer

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 12, 2025 03:34
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%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
8 reps
-
2
Leg Press
1
8 reps
-
3
Calf Raise (Leg Press)
1
12 reps
-
4
Leg Curl
1
10 reps
-
5
Cable Hip Abduction
1
12 reps
-
6
Glute Kickback
1
12 reps
-
7
Plank
1
0.5 mins
-
8
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
12 reps
-
2
Chest Supported Row (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Bicep Curl (Cable)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Incline Chest Press (Machine)
1
8 reps
-
7
Tricep Rope Push Down (Cable)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8 reps
-
2
Lying Leg Curl
1
10 reps
-
3
Lunge (Dumbbell)
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Leg Extension
1
10 reps
-
6
Decline Crunch
1
8 reps
-
7
Russian Twist
1
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
-