I just want to get toned
Toning, looksmaxing
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4 reps | @8 |
| 1 | 10 reps | @8 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 5 reps | @8 |
| 3 | Seated Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Behind The Back Lateral Raise (Cable) | 4 | 8 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 1 | 8 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @10 | ||
| 6 | Chest Fly (Cable) | 3 | 8 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 8 reps | 80% |
| 2 | 12 reps | 75% | ||
| 2 | T-Bar Row | 3 | 6 reps | @8 |
| 3 | High Elbow Seated Row | 4 | 10 reps | @8 |
| 4 | Preacher Curl (Barbell) | 3 | 10 reps | @8 |
| 5 | Preacher Curl (Dumbbell) | 2 | 10 reps | @10 |
| 6 | Lat Prayer | 2 | 12 reps | @9 |
| 2 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | @9 |
| 2 | 3 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Seated Hamstring Curl | 4 | 10 reps | @8 |
| 4 | Belt Squat | 4 | 12 reps | @8 |
| 5 | Calf Raise (Leg Press) | 5 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 2 | Hip Thrust (Barbell) | 3 | 8 reps | @8 |
| 3 | JM Press (Smith Machine) | 3 | 10 reps | — |
| 4 | Lateral Raise (Dumbbell) | 4 | 12 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @8 |
| 6 | Bicep Curl (Dumbbell) | 2 | 10 reps | @8 |
| 2 | 10 reps | @10 | ||
| 7 | Hammer Curl (Dumbbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps | @8 |
| 2 | Single Arm Iso Row | 3 | 10 reps | @8 |
| 3 | Bench Press (Close Grip) | 3 | 8 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 3 | 8 reps | — |
| 5 | Leg Press | 2 | 6 reps | @8 |
| 1 | 10 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, I just want to get toned is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
I just want to get toned is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
I just want to get toned is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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