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Woman’s Muscle Tone
by Broc D.
96 athletes joined
Program Description
This program is for the females that want to grow muscle and tone fat to create that hourglass figure If you like the program. Reach out to me personally for more training plans @coachdokos
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 24, 2024 05:54
Last Edited
Jun 17, 2024 09:13
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Week 1
1 / 4 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8.5
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Face Pull
4 Sets
25 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@6
7
Seated Dumbbell Curl
4 Sets
15 Reps
@6.5
8
Hollow Hold
4 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
@7
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@6.5
3
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
Jump Squat
2 Sets
20 Reps
@6
5
Hip Abductor (Machine)
4 Sets
20 Reps
@7
6
Hip Thrust (Dumbbell)
4 Sets
25 Reps
@8
7
Plank
3 Sets
1.5 mins
@10
Day 4
1
Jump Rope
1 Set
4 mins
@6
2
Floor Press (Dumbbell)
3 Sets
15 Reps
@7
3
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7
4
Reverse Plank
3 Sets
1.5 mins
@9.5
5
Bent Over Row (Kettlebell)
3 Sets
15 Reps
@8
6
Med Ball Slam
1 Set
4 Reps
7
Squat Thruster
3 Sets
15 Reps
@7
8
2km Row
1 Set
8 mins
@10
Day 3
1
Jump Squat
1 Set
4 mins
@7
2
Goblet Squat
4 Sets
20 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
20 Reps
@7
5
Pull Through (Cable)
4 Sets
25 Reps
@7
6
Leg Pull-In
3 Sets
15 Reps
@8.5
7
Sled Drag
1 Set
8 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8.5
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
3
Kettlebell Clean and Press
3 Sets
20 Reps
@8
4
Bent Over Row (Kettlebell)
3 Sets
20 Reps
@7
5
Skull Crusher
2 Sets
1 Set
20 Reps
208 Reps
@8
@8
6
Band Pull Apart
3 Sets
35 Reps
@7
7
Side Plank
3 Sets
1.5 mins
@7
Day 3
1
Goblet Squat
4 Sets
12 Reps
@7
2
Jump Squat
3 Sets
15 Reps
@7
3
Kettlebell Swing
3 Sets
20 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
4 Sets
10 Reps
@8.5
5
Pull Through (Cable)
4 Sets
25 Reps
@7.5
6
Hip Abductor (Machine)
3 Sets
15 Reps
@8
7
Hip Thrust (Bodyweight)
3 Sets
50 Reps
@8
8
Russian Twist
3 Sets
20 Reps
@8
9
500m Row
2 Sets
5 mins
@10
Day 4
1
Jump Rope
1 Set
5 mins
@6
2
Push Up
3 Sets
5-15 Reps
@8.5
3
Pike Push Up
3 Sets
5-15 Reps
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
25 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
6
Squat Thruster
4 Sets
20 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6.5
8
Side Plank
2 Sets
1 mins
@10
9
Sled Push
1 Set
8 Reps
@8
Day 1
1
Squat (Paused)
5 Sets
8 Reps
@10
2
Single Leg Deadlift
3 Sets
10 Reps
@7
3
Glute Kickback (Cable)
4 Sets
25 Reps
@8
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@9
5
Sled Drag
1 Set
10 Reps
@8
6
Hip Adductor (Machine)
4 Sets
25 Reps
@7
7
Pallof Press
4 Sets
20 Reps
@6.5
Day 2
1
Alternating Lateral Ball Slams
1 Set
25 Reps
@7.5
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9.5
3
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8.5
4
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7
5
T-Bar Row
4 Sets
15 Reps
@9.5
6
Lying Leg Curl
3 Sets
20 Reps
@7
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6.5
8
Reverse Plank
4 Sets
1 mins
Day 4
1
Jump Rope
1 Set
10 mins
@10
2
Battle Ropes
1 Set
4 mins
@10
3
Med Ball Slam
1 Set
4 Reps
@10
4
Face Pull
3 Sets
30 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
1.5 mins
@6.5
6
Front Raise
4 Sets
15 Reps
@6
7
Bicep Curl (Cable)
4 Sets
20 Reps
@6.5
8
Side Bend (Dumbbell)
3 Sets
30 Reps
@7.5
Day 3
1
Kettlebell Halo
1 Set
30 Reps
@6.5
2
Kettlebell Swing
4 Sets
20 Reps
@8.5
3
Lunge (Kettlebell)
3 Sets
10 Reps
@8
4
Good Morning
4 Sets
15 Reps
@7.5
5
Rear Foot Elevated Split Squat
4 Sets
8 Reps
@8.5
6
Pogo Jump
4 Sets
30 Reps
7
Glute Kickback (Cable)
3 Sets
12 Reps
@9.5
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
9
10km Row
1 Set
10 mins
@9.5
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
@9.5
2
Sumo Deadlift (Paused)
4 Sets
12 Reps
@8
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
@9.5
@9
@8.5
@8
@7.5
6
Sled Push
1 Set
5 Reps
@9.5
7
Back Extension
4 Sets
25 Reps
@8
8
Plank
3 Sets
1 mins
Day 3
1
Kettlebell Swing
1 Set
4 mins
@10
2
Squat (Barbell)
4 Sets
12 Reps
@6.5
3
Step-Up (Weighted)
3 Sets
10 Reps
@7
4
Jump Squat
4 Sets
20 Reps
@7
5
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
@6.5
6
Glute Kickback (Cable)
4 Sets
25 Reps
@6.5
7
Pallof Press
3 Sets
30 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)
4 Sets
10 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@6.5
4
Lat Pulldown
4 Sets
15 Reps
@6.5
5
Face Pull
4 Sets
25 Reps
@7
6
Kettlebell Clean and Press
3 Sets
15 Reps
@8
7
Bicep Curl (Cable)
3 Sets
20 Reps
@6.5
8
Glute Kickback
2 Sets
100 Reps
@8
9
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@10
Day 1
1
Safety Bar Squat
4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
15 Reps
@8
3
Forward Jump
4 Sets
10 Reps
@6
4
Sled Drag
1 Set
8 Reps
@8
5
Hip Adductor (Machine)
3 Sets
20 Reps
@7
6
Hip Abductor (Machine)
3 Sets
20 Reps
@7
7
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@7
8
Pallof Press
3 Sets
20 Reps
@6.5
Day 4
1
Sled Push
1 Set
10 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
25 Reps
@7.5
4
Lateral Raise (Machine)
4 Sets
15 Reps
@7
5
Lateral Med Ball Slam
3 Sets
20 Reps
@10
6
Hip Thrust (Bodyweight)
1 Set
100 Reps
@8
7
Battle Ropes
1 Set
4 mins
@10
8
Side Bend (Dumbbell)
2 Sets
30 Reps
@7