TONE UP · GYM
Workout to tone up at the gym
Define and firm up your muscles without adding excess bulk. Consistency over intensity. With all the equipment available.
Goal
Tone up
Where
Gym
Sample routine
Muscle tone
Chase the muscle pump by keeping tension throughout the whole set.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 12-15 | 45-60 s |
| Barbell Overhead Press | 3 | 12-15 | 45-60 s |
| Cable Triceps Pushdown | 3 | 12-15 | 45-60 s |
| Lateral Raises | 3 | 12-15 | 45-60 s |
| Cable Crunch | 3 | 12-15 | 45-60 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 3 | 12-15 | 45-60 s |
| Barbell Biceps Curl | 3 | 12-15 | 45-60 s |
| Cable Crunch | 3 | 12-15 | 45-60 s |
| Deadlift | 3 | 12-15 | 45-60 s |
| Lat Pulldown | 3 | 12-15 | 45-60 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 12-15 | 45-60 s |
| Deadlift | 3 | 12-15 | 45-60 s |
| Lat Pulldown | 3 | 12-15 | 45-60 s |
| Barbell Overhead Press | 3 | 12-15 | 45-60 s |
| Barbell Row | 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.
Exact load progression every week: add 2.5 kg and the muscle knows it has to grow.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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.
Create my personalized routine →100% free · No sign-up