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Woman’s Muscle Tone

by Broc D.
644 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 22, 2025 05:35

Summary

Transform your body with the Woman’s Muscle Tone program, a dynamic 4-week journey designed for those ready to sculpt and strengthen. Committing just 4 days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on both strength and cardio. Each session incorporates effective exercises like kettlebell swings, barbell squats, and jump squats to maximize muscle tone and endurance. With a full gym at your disposal, you'll have everything you need to achieve your fitness goals and feel empowered every step of the way!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
Jump Squat
2
20 reps
RPE 6
5
Hip Abductor (Machine)
4
20 reps
RPE 7
6
Hip Thrust (Dumbbell)
4
25 reps
RPE 8
7
Plank
3
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
8 reps
RPE 10
2
Single Leg Deadlift
3
10 reps
RPE 7
3
Glute Kickback (Cable)
4
25 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 9
5
Sled Drag
1
10 reps
RPE 8
6
Hip Adductor (Machine)
4
25 reps
RPE 7
7
Pallof Press
4
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 9.5
2
Sumo Deadlift (Paused)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Thrust (Barbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
6
Sled Push
1
5 reps
RPE 9.5
7
Back Extension
4
25 reps
RPE 8
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Forward Jump
4
10 reps
RPE 6
4
Sled Drag
1
8 reps
RPE 8
5
Hip Adductor (Machine)
3
20 reps
RPE 7
6
Hip Abductor (Machine)
3
20 reps
RPE 7
7
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
8
Pallof Press
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Kickback
4
15 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
5
Face Pull
4
25 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 6
7
Seated Dumbbell Curl
4
15 reps
RPE 6.5
8
Hollow Hold
4
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
12 reps
RPE 7
3
Kettlebell Clean and Press
3
20 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
20 reps
RPE 7
5
Skull Crusher
2
1
20 reps
208 reps
RPE 8
RPE 8
6
Band Pull Apart
3
35 reps
RPE 7
7
Side Plank
3
1.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Lateral Ball Slams
1
25 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8.5
4
Single Arm Overhead Tricep Extension
4
12 reps
RPE 7
5
T-Bar Row
4
15 reps
RPE 9.5
6
Lying Leg Curl
3
20 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
8
Reverse Plank
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 6.5
4
Lat Pulldown
4
15 reps
RPE 6.5
5
Face Pull
4
25 reps
RPE 7
6
Kettlebell Clean and Press
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
20 reps
RPE 6.5
8
Glute Kickback
2
100 reps
RPE 8
9
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
4 mins
RPE 7
2
Goblet Squat
4
20 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Single Leg Hip Thrust
4
20 reps
RPE 7
5
Pull Through (Cable)
4
25 reps
RPE 7
6
Leg Pull-In
3
15 reps
RPE 8.5
7
Sled Drag
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 7
2
Jump Squat
3
15 reps
RPE 7
3
Kettlebell Swing
3
20 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5
Pull Through (Cable)
4
25 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 8
7
Hip Thrust (Bodyweight)
3
50 reps
RPE 8
8
Russian Twist
3
20 reps
RPE 8
9
500m Row
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
1
30 reps
RPE 6.5
2
Kettlebell Swing
4
20 reps
RPE 8.5
3
Lunge (Kettlebell)
3
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 7.5
5
Rear Foot Elevated Split Squat
4
8 reps
RPE 8.5
6
Pogo Jump
4
30 reps
-
7
Glute Kickback (Cable)
3
12 reps
RPE 9.5
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
9
10km Row
1
10 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
4 mins
RPE 10
2
Squat (Barbell)
4
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Jump Squat
4
20 reps
RPE 7
5
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 6.5
6
Glute Kickback (Cable)
4
25 reps
RPE 6.5
7
Pallof Press
3
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
4 mins
RPE 6
2
Floor Press (Dumbbell)
3
15 reps
RPE 7
3
Tricep Pushdown (Cable)
4
25 reps
RPE 7
4
Reverse Plank
3
1.5 mins
RPE 9.5
5
Bent Over Row (Kettlebell)
3
15 reps
RPE 8
6
Med Ball Slam
1
4 reps
-
7
Squat Thruster
3
15 reps
RPE 7
8
2km Row
1
8 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Push Up
3
5-15 reps
RPE 8.5
3
Pike Push Up
3
5-15 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
25 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
6
Squat Thruster
4
20 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
8
Side Plank
2
1 mins
RPE 10
9
Sled Push
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
RPE 10
2
Battle Ropes
1
4 mins
RPE 10
3
Med Ball Slam
1
4 reps
RPE 10
4
Face Pull
3
30 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1.5 mins
RPE 6.5
6
Front Raise
4
15 reps
RPE 6
7
Bicep Curl (Cable)
4
20 reps
RPE 6.5
8
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sled Push
1
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
25 reps
RPE 7.5
4
Lateral Raise (Machine)
4
15 reps
RPE 7
5
Lateral Med Ball Slam
3
20 reps
RPE 10
6
Hip Thrust (Bodyweight)
1
100 reps
RPE 8
7
Battle Ropes
1
4 mins
RPE 10
8
Side Bend (Dumbbell)
2
30 reps
RPE 7
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