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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
    Jun 18, 2025 11:52

Summary

Transform your physique with the Toni Tone Program, an 8-week journey designed for committed lifters looking to build strength and sculpt their bodies. With three focused training days each week, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups, including legs, chest, back, and arms. Each session is structured to maximize intensity and effectiveness, ensuring you see results while developing proper form. Get ready to elevate your training and achieve your fitness goals!
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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
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
-