Tone Up Plan For Women Generated.


Your Workout Plan
Diet & Supplements


Welcome to the Tone Up regime for women. This plan will guide you towards getting a fit, healthy and glowing body. It aims to trim excess fat, add definition and improve overall health. Over the course of this plan, you will learn what exercises to do, what to eat and what supplements to take to get the perfect beach body. Follow our plan accordingly and you will begin to see yourself transform in as little as 1 week.

3 Month Plan

All plans generated by Workout Planner are intended to be followed for 3 months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.

Your Workout Plan

In order to properly tone up, one can't simply just do cardio to get the glowing body seen on the beaches and on TV. You actually have to lift weights as well as do some core work and cardio & eat right.

Contrary to popular belief, pumping iron will not make women look big and bulky. Women physiologically do not produce the same amount of testosterone that men do. No matter what anyone says, women who lift weights will not get huge and ripped, unless they take drugs that alter their hormones such as steroids.

To get the most desirable body toning results, don't be afraid to lift weights to get lean and sexy. This is the secret to getting the perfect summer body.


If you're new to bodybuilding, don't get too discouraged if you can't complete all the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster from training.

Rest Period

Rest for 30 - 60 seconds in between sets to give your muscles ample time to recover. You can rest for 60 seconds after each exercise.


To learn about reps, sets and weight progression please refer to this page.

Monday - Legs and Butt

Exercises RepsSetsExercise DemoTarget Body Part
Romanian Deadlift154VideoLegs, Butt

Jump Squat

204VideoLegs, Butt

Barbell Reverse Lunge

15 (each side)4VideoLegs
Lying Leg Curl154VideoLegs
Step Up20 (each leg)4VideoLegs

Tuesday - Chest, Triceps and Shoulders




Exercise Demo

Target Body Part

Pushup123VideoChest, Shoulders
Lateral Raise with Dumbbells123VideoShoulders
Upright Cable Row123VideoShoulders
Tricep Pushdown104VideoTriceps

Wednesday - Rest Day

Thursday - Legs and Calves




Exercise Demo

Target Body Part

Leg Extension123VideoQuads
Dumbbell Squat154VideoQuads, Butt
Leg Press103VideoQuads
Seated Calf Raise103VideoCalf

Friday - Back and Biceps




Exercise Demo

Target Body Part

Variating Pull Ups To failure3VideoBack, Multiple
Wide Grip Lat Pulldown123VideoBack, Laterals
Hammer Curls123VideoBiceps
Seated Cable Row10  3VideoLower Back

Your Diet & Supplements

While training is a crucial step in getting toned, you still cannot overlook your diet and supplements. You need to keep in mind if you are looking to get toned, you must reduce your carb and fat intake. This means eating foods that are lot more leaner and healthier i.e. Chicken instead of pork or beef.

You need to replace white bread with wholegrain or no bread at all if you can. You will also have to skip out on fizzy drinks and most takeaway foods. What goes in, must come out generally speaking; so if you eat fatty foods, you will end up fatty. 

For a guideline of what to eat, check out our 1 week example diet below. You can replace the meals with whatever you want next week and the week after but make sure to substitute it with food that has the same nutritional value.


  1. Use My Fitness Pal to find meals with similar nutritional value, its free!
  2. Visit the forum for Questions & Answers


Take Sculpt by Horleys to shed fat and get toned faster. Sculpt is high in protein and packed with vital nutrients key to appetite control and weight management. It is perfect for women with active lifestyles as it can be used to replace lunch. Sculpts ingredients are formulated to encourage fat burning. 

Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.


Breakfast: 2 Slices of Wholegrain Toast with Butter and Honey66 62288
Morning Tea: 1 Cookies and Cream Musashi Protein Bar2467335
Lunch: Garden Salad with 1 Cup Shredded Iceburg Lettuce leaves, 6 Cherry Tomatoes, 1 Boiled Egg, 1/2 Cup of Carrot Grated and 1/2 Avocado. Drizzle 1 tbsp of Italian Dressing on top.211020276
Afternoon Tea: 4 Large Salada Squares with Cheese403220720
Dinner: 150g Honey Mustard Chicken with 1/2 cup Rice, 1 Carrot in Strips, 1 Tomato Diced, and 1 Corn Cob62 304379
Supplements: Take Sculpt by Horleys with breakfast, lunch and dinner



Breakfast: 5 Wheet-Bix, 1 Nectarine and 1 Apple87101408
Morning Tea: 2 Large Banana5420220
Lunch: Heinz Pumpkin Soup with 1 Tbsp Sour Cream and 1/2 Cup Shallots, 2 Slices Wholegrain Bread  651514429
Afternoon Tea: Salt and Pepper Calamari (16 rings)261416300
Dinner: 150g Beef Stroganoff with 1/2 Cup Mushrooms, 1/2 an Onion and 1 Cup Rice664035586

Supplements: Take Sculpt by Horleys with breakfast, lunch and dinner

Note: Wednesday is rest day. We recommend eating natural/greek yoghurt with LSA mix. Munch on plenty of nuts and seeds throughout the day. Drink plenty of fluids and eat fruit and berries. An omelette with diced bacon and cheese for dinner.


Breakfast: 3 Tbsp Yoghurt with 1 Kiwi Fruit, 1/2 Cup Grapes and 4 Strawberries and 2 Slices of Wholegrain Toast with Honey9485434
Morning Tea: 1 Yoplait Passionfruit Yoghurt2383157
Lunch: Roast Beef Wrap with 150g Beef, 1 Lettuce Leaf, 2 Cheese Slices, 1/2 Tomato, 1/4 Avocado, Onion and 2 Tbsp BBQ Sauce315122501
Afternoon Tea: Vegemite and 1 Poached Egg on 2 Slices of Wholegrain Bread32127254
Dinner: 200g Pork with Steamed Vegetables; 1 Cup Peas, 1 Cup Carrots, 1 Cup Corn364722529

Supplements: Take Sculpt by Horleys with breakfast, lunch and dinner


Breakfast: 2 Apples, 2 bowls of Nutri-Grain9264400
Morning Tea: Banana and Honey Smoothie with 1 Banana, 450ml Low-Fat Milk and 2 tsp of Honey6120438
Lunch: Garden Salad with 2 Iceburg Lettuce leaves, 5 Cherry Tomatoes, 1 Boiled Egg, 1/2 Carrot Grated and 1/2 Avocado. Drizzle 1 tbsp of Italian Dressing on top.211020276
Afternoon Tea: 1 Uncle Toby's Porridge with Honey641110389
Dinner: 200g Silverside with 1/2 Cup Carrots, 1/2 Cup Peas, 1 Corn Cob, 1 Cup Mixed Broccoli and Cauliflower 383814416

Supplements: Take Sculpt by Horleys with breakfast, lunch and dinner

Sat & Sun

Just pig out! Think of these two days as cheat days! You deserve it.


Congratulations! Your workout plan is ready. Click outside of this box to close the window. Remember to consult with a doctor before beginning new diets or exercises.