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Workout programs
Every Tonus program in full: which workouts it includes, which exercises, how many sets and reps. Choose by level and number of workouts, then follow it in the app with technique videos, a rest timer and a weight log.
For women
Easy full body for women
3-4 workouts a week, beginner
Intermediate split for women
3-4 workouts a week, beginner
Full body workout for women
3-4 workouts a week, beginner
Quick workouts for women
5 workouts a week, intermediate
Intermediate full body workout for women
3-4 workouts a week, intermediate
Workout for women with a focus on glutes
3-4 workouts a week, intermediate
Advanced split for women
3-4 workouts a week, advanced
Advanced full body workout for women
3-4 workouts a week, advanced
For men
Easy full body for men
3-4 workouts a week, beginner
Full body workout for men
3-4 workouts a week, beginner
Intermediate split for men
3-4 workouts a week, intermediate
Quick workouts for men
5 workouts a week, intermediate
Intermediate full body workout for men
3-4 workouts a week, intermediate
Upper body workout for men
3-4 workouts a week, intermediate
Advanced split for men
3-4 workouts a week, advanced
Advanced full body workout for men
3-4 workouts a week, advanced
At home
Home programs need no machines. You'll find them in the app under home workouts.
12-workout marathon
12 workouts, 45 min
Back exercises
1 workout, 7 min
Morning workout
1 workout, 7 min
Stretching
1 workout, 10 min
How to choose a program
Start with the level. If you haven't trained in the last six months or are new to the gym, take the beginner level: fewer sets and simpler exercises. After four weeks you can move up to intermediate.
Look at the frequency. Almost every program is made for 3-4 workouts a week, the quick workouts for 5 short sessions. Each program cycles through three to six different workouts, done in order without tying them to weekdays.
Full body trains the whole body every session, a split spreads muscles across days. Full body is easier for beginners, a split gives each muscle more volume and suits people who train regularly.