Toni Tone Program

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!

Muscle Engagement

Front

Back

MuscleSet

Chest

13.6%

Triceps

13.6%

Front Delts

13%

Hamstrings

11.4%

Quadriceps

9.5%

Middle Delts

9.5%

Biceps

8.1%

Upper Back

Lats

Glutes

3.8%

Forearms

1.9%

Lower Back

1.6%

Abs

1.1%

Rear Delts

0.8%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 1

Hack Squat

8 reps

Leg Curl

12 reps

Seated Row (Machine)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (Barbell)

10 reps

Chest Fly (Machine)

12 reps

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 2

Lying Leg Curl

Leg Extension

Chest Press (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Cable Low Row

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 3

Leg Press

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Day 1

Hack Squat

3 Sets

8 Reps

Leg Curl

3 Sets

12 Reps

Seated Row (Machine)

3 Sets

10 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Bicep Curl (Barbell)

3 Sets

10 Reps

Chest Fly (Machine)

3 Sets

12 Reps

Day 2

Lying Leg Curl

3 Sets

Leg Extension

3 Sets

Chest Press (Machine)

3 Sets

Skull Crusher (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Cable Low Row

1 Set

Day 3

Leg Press

1 Set

Overhead Press (Barbell)

1 Set

Lat Pulldown

1 Set

Chest Fly (Machine)

1 Set

Bicep Curl (Cable)

1 Set

Tricep Pushdown (Cable)

1 Set