8-Week Muscle Definition & Toning Program

Duration: 8 weeks
Frequency: 3–4 workouts/week
Session length: 55–70 minutes
Split: Upper / Lower / Conditioning+Core / Optional Upper Pump
Cardio: 2× per week (heart health + fat utilization)
Core: Included every workout

Progression style: Load maintenance + density (more work in same time)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Landmine Press

Lat Pulldown (Neutral Grip)

Lateral Raise (Cable)

Hanging Knee Raise

Pallof Press

Cardio (Zone 2)

Upper Body

Conditioning + Core

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Standing Calf Raise

Ab Wheel

Side Plank

Lower Body

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Leg Press (45 Degrees)

Abs Crunch (Weighted)

Plank

Optional Pump & Definition Day

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