TONE UP · 4 DAYS/WK · AT HOME

Workout to tone up 4 days a week at home

Define and firm up your muscles without adding excess bulk. Consistency over intensity. No equipment, no commute. 4 days allow more volume per muscle group without burning out.

Goal
Tone up
Frequency
4 days / week
Where
At home
Sample routine

Muscle tone

Chase the muscle pump by keeping tension throughout the whole set.

Session 1
Upper Body
Muscle tone
Exercise Sets Reps Rest
Push-ups 3 12-15 45-60 s
Chair Triceps Dips 3 12-15 45-60 s
Plank 3 30-45 s 45-60 s
Burpees 3 12-15 45-60 s
Mountain Climbers 3 12-15 45-60 s
Session 2
Lower Body & Core
Muscle tone
Exercise Sets Reps Rest
Glute Bridge 3 12-15 45-60 s
Plank 3 30-45 s 45-60 s
Burpees 3 12-15 45-60 s
Mountain Climbers 3 12-15 45-60 s
Calf Raises 3 12-15 45-60 s
Session 3
Upper Body
Muscle tone
Exercise Sets Reps Rest
Mountain Climbers 3 12-15 45-60 s
Superman 3 30-45 s 45-60 s
Pike Push-ups 3 12-15 45-60 s
Inverted Row (under a table) 3 12-15 45-60 s
Push-ups 3 12-15 45-60 s
Session 4
Lower Body & Core
Muscle tone
Exercise Sets Reps Rest
Calf Raises 3 12-15 45-60 s
Squats 3 12-15 45-60 s
Lunges 3 12-15 45-60 s
Glute Bridge 3 12-15 45-60 s
Plank 3 30-45 s 45-60 s

Warm up 5-10 min before starting and stretch afterward.

why it works
3 key reasons
Constant tension at medium-high reps: you define without bulking, with just enough weight to fire the fiber.
No commute = no excuses. Consistency always beats the perfect routine you never do.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes

This is the base version.
Yours is better.

This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.

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