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Toni Tone Program

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Program Description

Get Bigger Faster

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 21, 2025 04:46
  • Last Edited
    Apr 21, 2025 04:41
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Chest Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Chest Press (Machine)
3
-
4
Skull Crusher (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Low Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Overhead Press (Barbell)
1
-
3
Lat Pulldown
1
-
4
Chest Fly (Machine)
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Cable Low Row
1 Set
-
Day 3
1
Leg Press
1 Set
-
2
Overhead Press (Barbell)
1 Set
-
3
Lat Pulldown
1 Set
-
4
Chest Fly (Machine)
1 Set
-
5
Bicep Curl (Cable)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-