Brand new lifting programs released weekly on Mondays using signature Tone House formulas. These programs are quick and effective, designed to maximize your time spent in the gym.
Prop your phone up and follow along with our expert-designed rep schemes from your home or local gym.
Narrow squats and reverse lunges to hit your quads, hamstrings, and glutes with Coach James and Coach Joe.
Three rounds:
10 Narrow squat into reverse lunge R
10 Narrow squat into reverse lunge L
High rows, mid rows, and bent over rows at light, medium, and heavy weights with Coach James & Coach Zack.
3x10:
High-row
Mid-row
Bent over row
15 sec pause in between each
Weight doubles for each set (light, medium, heavy)
Set your core on fire with this barbell-focused Core workout with Coach James.
Grave diggers:
2x:
10 reps R
10 reps L
A bench & a barbell is all you need for this squats & step-ups Game of 3's workout w/ Coach Alonzo. No barbell? Grab a heavy set of dumbbells instead.
'Mountain of Success' on the bench press with Coach Alonzo and Coach James.
10 reps at a heavy weight.
Take off one plate for another 10 reps until you get to an empty bar.
Then, go back up to your heavy set of 10.
A classic push and pull workout using rows and push-ups with Coach Joe and Coach James.
Program:
20 Bent Over Row
20 Push-Ups
15 Bent Over Row
20 Push-Ups
5 Bent Over Row w/ 5 Second Pause
20 Push-Ups
Game of 3's with Coach Joe & Coach Zack using goblet squats & squat jumps.
GAME OF 3’S
GOBLET SQUATS
Squat Jumps
Work your glutes, biceps and chest in this total body burner with Coach James & Coach Joe.
2x:
10 Sumo Squat w/ Preacher Curl
2x:
10 Sumo deadlift into drop down push-up
Staggered deadlifts & lateral step-ups with Coach Joe & Coach James.
Three rounds:
Each side:
12 Staggered Deadlifts
12 Lateral Step-Ups
Natural selection using bicep curls with Coach Alonzo & Coach James.
“NATURAL SELECTION”
BICEP CURLS
4x:
10 heavy
20 half weight
10 heavy
20 half weight
Clean & press + weighted kick-outs with Coach James and Coach Zack.
Program:
2 rounds:
10 Clean & Press
10 Weighted Kick-Out
Kneeling shoulder press & bicep curls with Coach Joe & Coach Zack.
Three rounds:
2x:
12 Kneeling Shoulder Press
8 Kneeling Bicep Curls
Total body work featuring squats, chest presses, rows and core work with Coach James.
Program:
2 rounds:
20x:
Squat & Press
Squat & Chest Press
Squat & Row
20x:
Weighted hollow hold
Shoulder raises into leg lifts
Work your triceps, delts, and lats in this Upper Body workout with Coach Joe.
Program:
Tricep Extensions
2x25
Rear Delt Flys
2x25
Lateral Raises
2x25
Strengthen your glutes and hamstrings in this squat-focused dumbbell workout with Coach Joe.
Program:
3x8:
Squat pulse + full squat
20 reps full range squats
Back squats with pause reps with Coach James.
Program:
Back squats
2x:
10 (2 full squats, 1 pause rep)
Build core stability with Coach James in this advanced barbell Core program.
Barbell Core Program:
2x:
10 off set deadlifts
10 off set bent over rows
10 off set shoulder press
Natural Selection using tricep extensions with Coach Alonzo & Coach James.
NATURAL SELECTION - TRICEP EXTENSIONS
3x:
10 heavy reps
20 reps at half weight
10 heavy reps
20 reps at half weight
Shoulder, hamstring, and core work with Coach James & Coach Zack.
Total Body Program:
Iron cross 30 second hold
20 shoulder press
20 second hold
20 shoulder press
15 second hold
20 shoulder press
3x:
10 Shoulder raise
10 Leg lifts
10 Hamstring walk-outs
10 Weighted superman into push-ups
Staggered deadlifts & rows with Coach Joe & Coach Zack.
Program:
2x:
15 deadlifts (R)
15 rows ( R )
2x
15 deadlifts (L)
15 rows (L)
Natural Selection with Single Leg Hip Thrusts to target your glutes and hamstrings with Coach Joe.
“Natural Selection” - Single leg hip thrusts
On each side:
10 heavy
20 half weight
10 heavy
20 half weight
