3 Day Whole Body Toning Workout

3 day per week whole body toning workout designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

Workout Summary

Build Muscle
Full Body
Intermediate
3
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female

Workout Description

The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.

This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.

This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. If you need any help with this workout visit our forum.

Daily Workout Schedule:

Monday - Full Body Routine (series 1)
Full Body
Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Hover 3 1 minute

Tuesday: Rest Day

Wednesday - Full Body Routine (series 2)
Full Body
Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX

Thursday: Rest Day

Friday- Full Body Routine (series 3)
Full Body
Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX

Saturday and Sunday: Rest Days

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About The Author
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473 Comments+ Post Comment

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Posted Wed, 07/29/2015 - 00:01
Luke

Love the workout, its just a shame that after 10 weeks i still haven't gotten any results. still stuck at the same weight and havent gotten any stronger and haven't gotten even alittle toned. not sure what im doing wrong here.

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Posted Fri, 07/10/2015 - 16:30
Kim

Should lighter weights be used for the 3/20 sets. My old workout was fewer reps so I could do heavier weight but this one was hard to work through using the heavier weights. Thanks!

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Posted Sun, 06/21/2015 - 09:20
dekjobgotmefat

can I skip the machines and do similar exercise's with free weight ?I have a pulldown machine and all the free weight's needed

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Posted Mon, 06/22/2015 - 09:59
MikeWines

Ideally yes, incorporating more free weight exercises is the way to go.

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Posted Sun, 05/03/2015 - 04:51
Kirstie

What cardio do you recommend to compliment this work out?

Cheers

K

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Posted Thu, 04/30/2015 - 21:35
Lisa Egan

With this workout should I increase reps, sets and or weight? How often ?

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Posted Sun, 04/19/2015 - 09:35
Khadija

I recently started gym. I am 99 lbs. 5' 2" female. 30 years old.
I was told during my assessment that my body fat is more than my body mass. :(. 28.8% body fat.
I don't eat junk. Yes I don't eat much so I am guessing I let my body go in starvation mode and that could be the reason.
Are those exercise mentioned above good for me? Will it help me lose the fat and gain muscles? Or should y focus be on gaining muscles only? Or vise versa.

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Posted Sun, 03/08/2015 - 11:59
crystal lopez

need help creating a routine for a full body workout to gain muscle or whats the best way to organize my workouts? I want to target all muscles. I can only go to gym 3 times a week. Any suggestions will help thank you.

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Posted Tue, 01/20/2015 - 11:54
Brooke

What if I skipped for a minute in between workouts? Better for weight loss? I know you mentioned that we need 100% of strength for resistance training. Thoughts????

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Posted Mon, 12/29/2014 - 23:53
Lacey

Hey! Great workout routine, thanks for posting. My question
Is in regards to the reps section that say 'MAX'... What does
this mean?
Thanks :)

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Posted Sun, 06/14/2015 - 23:42
Andrew

MAX means doing the most you possibly can and will vary person to person depending on your individual strength.

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Posted Sun, 12/28/2014 - 07:28
Steph

Hello. I just came across this!
I want to lose 2 kilos and i want to tone up! How many times is this whole program to be repeated? In getting married in june and want to tone up asap!
Is there anythig else to add to this a month from now? Or do i do the same thing from jan to june?

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Posted Mon, 12/08/2014 - 19:52
TK

Hi Steve,

I am a 5'4" 139lbs female. I do not want to lose weight. In fact, it's taken me years to gain some weight. Now I just want to remain toned. Is this a good workout for what I want?

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Posted Wed, 11/12/2014 - 15:41
Daniel

Hey, I'm in college and I don't have any of the smith machines. Is there another option to do those workouts without the smith machine?

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Posted Mon, 10/06/2014 - 17:44
Kenny Mifsud

Hello,

I need to gain muscle and weight as I am too thin. Would you recommend this regime or is it plainly for weight loss?

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Posted Tue, 07/29/2014 - 14:33
Chris Denman

Should lighter weights be used for this routine?

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Posted Sat, 07/19/2014 - 21:44
josue

can I add hamstring workout or not?

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Posted Wed, 07/16/2014 - 11:52
Barb Breckles

Great work out.

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Posted Wed, 07/09/2014 - 17:26
Mariana

hi my name is Mariana, my weight is 111 lbs and i'm 27 years old, but my fat is 28%. My goals are loose 4 pounds, loose fat and tone my body, this routine is gonna help me or do u have other better recommendation for me? also what kind of diet should i follow? Thank u so much!

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Posted Sat, 06/28/2014 - 10:54
Rachel

I just recently started this. And was wondering how fast I would see results. I mainly want to target the core. will this help? Are there separate videos for that

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Posted Mon, 06/02/2014 - 06:42
bafana

y cnt I train mon-friday and wat I want is to tone my body have nice feet chest and packs..... how should I get it done m gona train 4 3 month

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Posted Fri, 05/16/2014 - 08:18
Belida

Quick question....do you have a training routine that is specifically for toning but really focuses on toning the butt and thighs? I am a 34 year old female and I was going to the gym regularly but recently my personal trainer has left and I decided to try to go at it on my own. I am really looking at losing 50 pounds. I do cardio training 3-4 times a week but have only been weight training once a week. I know it will take time to lose the weight but I would REALLY love to speed this process up a little. I do watch my diet and my caloric intake ranges between 1500-1800. I have not paid attention to how much is protein, carb, etc. Another question: is there a good app for my phone to help keep track of my exercise/caloric intake?
Thank you so much for all your help

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Posted Sun, 04/13/2014 - 21:42
cathi

How much weight do you recommend for women doing this routine (50-somethings)?

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Posted Thu, 04/03/2014 - 09:45
Stacey

Hi Steve....As a mom of three, I am always looking to maximize my time in the gym. I really like circuit training as it tends to save me time, help with my cardiovascular health, and give me that long, lean look I'm going for all at the same time :-) With that said, is there a way to turn this workout into a circuit trainer with little to no rest between sets? If so, how would I do that? Thanks!

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Posted Tue, 03/25/2014 - 06:44
Jb2302

I've been training for awhile on and off and keep getting off track. I'm looking for a workout over 3 days, that will tone my body, and add a little bit of size? Would this workout work? or should i do something different?

Thank you

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Posted Fri, 02/21/2014 - 13:30
codi

also, how long should this workout plan be put into play?

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Posted Fri, 02/21/2014 - 13:28
codi

can women do this workout and still get great results?

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Posted Mon, 02/17/2014 - 22:04
Zo

Hi Steve, I dont want to sound like ann asss here but would it be okay if i will change the total reps to 12? I mean I will follow the workouts and sets but change the reps from 20 to 12 on all exercises. would that be okay?

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Posted Sun, 02/16/2014 - 10:55
Tharindu

Is there an alternative for chest dip? I can't do it properly. :(

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Posted Sun, 02/09/2014 - 20:09
Samantha

These are awesome workouts I've been doing them for 2 weeks now!

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Posted Fri, 01/31/2014 - 14:37
rhymes246

If you cant have a rest day due to work schedule can you do the 3 in a row then 4 off?
(I work 4 on and 4 off (2 days and 2 nights) 12 hour shifts). Also where I live the gym is not open very late and my shifts start really early in the morning.
thanks

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Posted Tue, 01/28/2014 - 00:22
Heather

I have a question. What do you mean by day of rest? Is that even cardio?

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Posted Mon, 12/16/2013 - 10:35
M.Suurya

what is the weight recommendation for each workout/sets?

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Posted Sun, 11/17/2013 - 16:33
Zainab

Hi,
I am a girl and don't want to build crazy muscules, just want to define and tone my muscles up. I was wondering if this routine is good and if so how long should I follow it before my body gets used to it?

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Posted Fri, 10/11/2013 - 10:31
Pat

For this 3 day workout what Shaka do I need

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Posted Tue, 10/08/2013 - 09:47
Dross

I like this workout for muscle tone and cardio, however I am a beginner, and it states it is an intermediate workout. How should i adjust the workout since I am a beginner? less reps? sets?

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Posted Mon, 10/07/2013 - 07:35
janail

i am 66 years old and fit been workout last 20 yrs. now i have put on extra body fat, will this body toning plan work for me? how much wight should lift and how many reps,

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Posted Thu, 09/26/2013 - 13:06
tanya

if i do this workout on its specific days, could i run a mile or two on the off days.

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Posted Wed, 08/14/2013 - 12:50
joshua flores

I've been doing strength training for the past 3 years. I would say I'm between intermediate and advanced. My problem is diet, which I'm working on. Would you recommend this program for me? I'm 36, 5'4", 190 lbs, bench 225, squat 405, 60 lbs shoulder press on each arm, 1150 leg raises. I want to tone and possibly lose muscle mass and fat, so I'm looking for a workout routine to help with that.

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Posted Wed, 08/07/2013 - 02:42
Air Jordan Shoes

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Posted Sat, 08/03/2013 - 11:15
Morten

A good schedule. You got to be hard as nails if you're not exhausted after 1 series.

Keep up!

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Posted Thu, 07/18/2013 - 08:01
Regina George

I wanna lose 3 pounds

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Posted Thu, 07/11/2013 - 23:56
margie

I have a question I don't like gyms, and would like to do resistance workout at home. What equipment you recommend that is effective for home training? Thanks

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Posted Wed, 07/10/2013 - 01:34
Ryan

When I do my sets, should I use light weight?

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Posted Tue, 07/09/2013 - 11:07
Mohammad Usman

hey steve ,
i want to lose 10-15 kg n tone up my body specially lower body . i m 28 years old male, weight= 92 kg , waist 36 inches
thighs 24 inches
butt 44.88 inches .
need to burn off this fat from my lower body ... is this work out for me ?

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Posted Mon, 07/08/2013 - 15:52
K

Is this workout ideal for me? I'm a young lady, 5'2 at about 115 pounds, I'm mostly interested in having a toned stomach, legs and butt. Most of these exercises seemed to be focused on the arms and back?

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Posted Sun, 07/07/2013 - 14:12
Kim

Doing this routine now but looking for a new one? Suggestions?

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Posted Tue, 06/18/2013 - 20:22
clark dominic

men and women shouldn't train differently. I just notice. Why do women perform higher reps in your designed workouts? A lady whom i train now lift with heavier weight and fewer reps, now going down to 7-9 or 6-8.

Do women really need many and more reps? Are effects different when shorter but stronger sets are done?

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Posted Sat, 06/15/2013 - 20:36
Anon

Hi I was wondering how long would it take to see results? And if I added in 10 minutes of running and 20 minutes of walking on an incline on the treadmills would it also help for weight loss at the same time? And about how long to see results for that as well?

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Posted Mon, 05/20/2013 - 12:44
Sp

I wanted to know if it's possible that I could move the Wednesday routine to Tuesday cause I usually have band rehearsal right after work.