TONE UP · 5 DAYS/WK
Workout to tone up 5 days a week
Define and firm up your muscles without adding excess bulk. Consistency over intensity. 5 days for those who want to speed up progress.
Goal
Tone up
Frequency
5 days / week
Sample routine
Muscle tone
Chase the muscle pump by keeping tension throughout the whole set.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3 | 12-15 | 45-60 s |
| Bench Triceps Dips | 3 | 12-15 | 45-60 s |
| Plank | 3 | 30-45 s | 45-60 s |
| Mountain Climbers | 3 | 12-15 | 45-60 s |
| Pike Push-ups (shoulders) | 3 | 12-15 | 45-60 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 3 | 30-45 s | 45-60 s |
| Mountain Climbers | 3 | 12-15 | 45-60 s |
| Hollow Body Hold | 3 | 30-45 s | 45-60 s |
| Inverted Row (table) | 3 | 12-15 | 45-60 s |
| Plank | 3 | 30-45 s | 45-60 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3 | 12-15 | 45-60 s |
| Calf Raises | 3 | 12-15 | 45-60 s |
| Hollow Body Hold | 3 | 30-45 s | 45-60 s |
| Bodyweight Squat | 3 | 12-15 | 45-60 s |
| Lunges | 3 | 12-15 | 45-60 s |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pike Push-ups (shoulders) | 3 | 12-15 | 45-60 s |
| Hollow Body Hold | 3 | 30-45 s | 45-60 s |
| Push-ups | 3 | 12-15 | 45-60 s |
| Inverted Row (table) | 3 | 12-15 | 45-60 s |
| Bench Triceps Dips | 3 | 12-15 | 45-60 s |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 3 | 12-15 | 45-60 s |
| Calf Raises | 3 | 12-15 | 45-60 s |
| Pike Push-ups (shoulders) | 3 | 12-15 | 45-60 s |
| Hollow Body Hold | 3 | 30-45 s | 45-60 s |
| Push-ups | 3 | 12-15 | 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.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
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