This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

This 3 day workout is designed for people who want to tone and strengthen their muscles, without the bulk. Because of its versatile full body properties, you can incorporate this workout into an existing cardio or weight loss program.

If you wish to incorporate cardio, these workouts can be completed on the same day as cardio or on separate days. 

Related: 15 Min Post-Workout Fat Blasting Circuit Routine

Don't let this program fool. It may be short, but it packs a punch by hitting all of the major muscle groups. Keep rest periods short, anywhere from 30s to 45s between sets.

Below is an example of what a weekly schedule may look like. 

  • Monday: Full Body Toning Workout 1
  • Tuesday: Off
  • Wednesday: Full Body Toning Workout 2
  • Thursday: Off
  • Friday: Full Body Toning Workout 3
  • Saturday: Off
  • Sunday: Off

Full Body Toning Workout 1

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
Plank 3 1 minute

Full Body Toning Workout 2

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

Full Body Toning Workout 3

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


anna panna
Posted on: Wed, 10/04/2023 - 01:35

It does not seem to have equal amount of leg exercise. It ks more upper body strength. Will this be ok?

M&S Team Badge
Posted on: Wed, 10/18/2023 - 11:42

It can be, but if you need more leg work yourself, feel free to add one or two exercises to this. We have many to choose from in our Exercises section at the top of the page.

Posted on: Thu, 04/13/2023 - 10:21

I'm interested in this program for the goals, time and level, but don't have access to machines or a pull-up bar. Are there effective alternatives I can use? I have dumbell sets (3-35lbs), a bench and lots of resistance bands with vertical floor-ceiling mounts, but thats it.

M&S Team Badge
Posted on: Wed, 04/26/2023 - 21:24

Head up to our Exercises section at the top of the page, and you can click on each major muscle group to find alternatives that you can do based on the equipment you can use. You should still see good results.

Posted on: Tue, 08/24/2021 - 05:11

Can we continue doing this program long term beyond 4 weeks. For general fitness and of course following progressive overload. Bcos it looks like a good well rounded gym plan

M&S Team Badge
Posted on: Wed, 08/25/2021 - 13:36


Yes, you can continue doing this program beyond 4 weeks. Just make sure you take a deload week before cycling through this workout again.

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:30

A de-load week is when you take a week from hard training to perform basic movements with lighter weights. You're pretty much just going through the motions, but not taking a week off of training completely.

Posted on: Sun, 05/01/2022 - 19:09

What is a de-load week?

Posted on: Wed, 04/14/2021 - 21:51

I'm a beginner in week 2 of 3-day split program. Really like it. What do i do after week 4?

M&S Team Badge
Posted on: Thu, 04/15/2021 - 09:17

Hey Janet - you can move on to another full body workout 3x per week or you could move up to a 4x per week upper/lower program depending on your schedule.

Posted on: Thu, 04/15/2021 - 17:08

Thanks, Abigail. My gym is populated with serious male and female bodybuilder competitors. I don't wish my 5'4" 120# frame to look like theirs. I looked at the other 3x/wk workouts, but they seem to focus on developing mass. How to I convert those workouts to meet my tone/strength goals? Lower weights & reps? Thank you for your help. Janet

M&S Team Badge
Posted on: Fri, 04/16/2021 - 10:18

For women, it takes years of intense training and nutrition to become "bulky". You can follow any of the other routines.

Posted on: Fri, 04/16/2021 - 13:17

Thank you, Abigail. I shall follow your original advice with confidence.

Jennifer Ford
Posted on: Tue, 12/04/2018 - 09:34

Is there an app you would recommend to incorporate into this program?

M&S Team Badge
Posted on: Tue, 12/04/2018 - 09:39

Hi Jennifer,

Personally, I use "Heavy Set" -> It's a one time purchase of $15ish dollars and keeps track of the weight you've used displaying progress on graphs and such.

Hope this helps!

Arvin Soliman
Posted on: Fri, 10/20/2017 - 23:22

Hi . I wanna be slim guy with muscle like model body this workout will guide me to my goal??

new on this lifestyle thats why. thanks in advance!!

Posted on: Tue, 09/26/2017 - 10:32

Great workout. Would like some sets of deadlift in this schedule. What exercise could I replace?

M&S Team Badge
Posted on: Tue, 09/26/2017 - 13:38

Hi Hendrick,

Sure, I'd suggest substituting them in for one of the first exercises on any given workout day. Although, I wouldn't recommend performing them for sets of 20. Stick to the 6-12 range.

Hope this helps!

Posted on: Mon, 10/17/2016 - 05:38

So the workout says it takes about 1 hour or so. I've been taking one minute rest breaks between sets. The workouts only takes me 30 minutes, is that normal.

M&S Team Badge
Posted on: Mon, 10/17/2016 - 09:19


That's completely fine. The 1 hour is just an estimated duration of this workout. Some will be able to do it faster or slower depending on how long their rest periods are.

Posted on: Fri, 06/24/2016 - 10:19

Really appreciate this 3 day split, doing it with cardio 6 days a week. Not really looking to get big jut fat loss so this fits my needs just fine. I tweak whatever I need to fit my needs. (Lol at all the questions)

Posted on: Sun, 01/03/2016 - 13:02

Can i do cardio in between days and rest on Saturday and Sunday?

Posted on: Mon, 11/09/2015 - 01:06

can I do single leg extensions instead of the dumbble lunge?

Posted on: Sun, 10/25/2015 - 17:15

I just want to come back to lift weight after 3-4 month without lifting (shoulder injury), do you think this is a good workout to start again? I see that only have one exercise for shoulder, and other thing, can I do one arm cable pushdowns instead of the dumbbell kickback? thank you

Posted on: Tue, 09/01/2015 - 12:13

Hi, this workout looks great. Just wondering if it would be appropriate to incorporate more core workouts at the end as I am particularly interested in strengthening that area. Thanks!

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

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.

Lance Elzy
Posted on: Sat, 09/02/2017 - 13:05

Hi Luke, all you have to do is look at your food intake, tweak your rest periods between workouts, add cardio, or adjust your cardio. The heart rate has to be up the whole time. This routine is a fat loss/endurance routine. That's why the reps are so high. Hope that helps.

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

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!

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

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

M&S Team Badge
Posted on: Mon, 06/22/2015 - 09:59

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

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

What cardio do you recommend to compliment this work out?



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

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

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

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.

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

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.

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

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????

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

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

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

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

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

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?

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

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?

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

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?

Posted on: Wed, 01/04/2017 - 20:33

Hey Daniel,
You could integrate bodyweight then freeweight exercises as an alternative. For e.g you could do front/back squats with a barbell instead of a smith machine squat.

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


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

Posted on: Wed, 01/04/2017 - 20:31

Hey Kenny,
Because of the rep range in this program, it's main focus would be to improve upon muscular endurance as well as toning up your body.

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

Should lighter weights be used for this routine?

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

can I add hamstring workout or not?

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

Great work out.

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

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!

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

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

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

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

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

Quick 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