TONE UP · ADVANCED
Workout to tone up advanced level
Define and firm up your muscles without adding excess bulk. Consistency over intensity.
Goal
Tone up
Level
Advanced
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 |
| Hollow Body Hold | 3 | 30-45 s | 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 |
| Push-ups | 3 | 12-15 | 45-60 s |
| Bodyweight Squat | 3 | 12-15 | 45-60 s |
| Lunges | 3 | 12-15 | 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 |
| Glute Bridge | 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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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