Women’s

4 Week
Get Toned
Program

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 About Me
My name is Oliver Roha Anwar (known as Ro) and I am an Online
Personal Trainer & Qualified Nutrition Coach.
Growing up playing elite football, I have always been active and fit. As I
have grown older, my focus has shifted towards training and eating
to build lean muscle and lose fat whilst still maintaining a healthy and
balanced lifestyle.
Over the years, I have been able to transform my physique
through evidence based knowledge and professional qualifications,
along side over half a decade of personal training accrued through my
own experience.
I have used these tools to gradually improve my physique whilst studying
at university, travelling, working 9-5, in retail and eating on a budget.
In my opinion, fitness shouldn’t prevent you from missing out on social
events, stop you from enjoying the foods you like or limit you to a strict
regime. Instead, it should help improve your quality of living, be in-line
with your lifestyle and fully flexible.
Being someone who enjoys socialising with friends, eating out, going on
holiday, attending festivals and travelling, I echo this ethos.
I am a firm believer that people can and should enjoy the process of
getting in shape whilst having as little limitations on themselves as
possible.
I want to use my expertise to help you build the body you want, whilst
still maintaining a fun, enjoyable and flexible lifestyle that is sustainable.
After all, fitness should enhance your life and not limit it.

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Program Outline
The aim of this program is to try and get toned and build a stronger
physique through lower/upper body weight training & cardio.
This program will have you training in the gym 4 days per week
with one lower body day, one upper body day and two cardio and
ab sessions.

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Program Make Up
This program will have you training in the gym 4 times per week
with three rest days, as shown below.
Day Workout

Monday Lower body

Tuesday Abs & Cardio

Wednesday REST

Thursday Upper body

Friday Abs & Cardio

Saturday REST

Sunday REST

There will be two weight sessions per week and two cardio & ab
sessions per week.

Rest Days
For this program, rest days can be flexible AS LONG AS there is at
least one rest day between the next two sessions.
To keep things simple, follow the above weekly routine and you’ll
get the weekends off!

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RPE Scale
What is an RPE scale?
RPE is the Rate of Perceived Exertion and it is a scale used to see
how far we need to push the intensity of our exercises.

RPE Description of effort

10 Maximal effort – No more reps in the bank

9 Last rep is tough but you have one left in the

bank
8 Weight too heavy to maintain bar speed. 2-3
reps in the bank
7 Weight moves quickly on maximal effort.
(Speed work)
6 Light weight speed work, moves quick on a
moderate force
5 Warm up Set

Some exercises will have an RPE scale on to help dictate the

intensity you lift at. Refer to the above table when you see an
exercise with an RPE.

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Progressive Overload
Progressive Overload
Progressive Overload is a key element to this program. Progressive
Overload is the principle of increasing the weight/work we do over
time and therefore stress we put on our body/muscles to ensure
we grow and get a toned look.
This program increases the amount of volume we do through the
number of sets, reps and weight.

Volume – sets x reps x weight

Increasing the volume we do over time is one of the key factors to
muscular growth and therefore progressive overload will be applied
in this program to build a strong toned physique.

DON’T BE AFRAID OF WEIGHTS!

Some of you may be new to weight training and skeptical that it
may cause you to have massive manly muscles…
This is completely untrue! Resistance training will build your curves
and give you the look that you desire (you just don’t know it yet).
If you want to know more about weight training for females, check
out my YouTube video I did with Amanda Bucci, who is a highly
knowledgeable person and one of the biggest names in the fitness
industry for female fitness.
https://www.youtube.com/watch?v=NUQmDaY8uCI&t=8s

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Exercise Library
If there are any exercises you are unsure on how to perform, please
refer to the link below for all of the common exercises videos.

https://www.bodybuilding.com/exercises/
It is important to perform the exercises with correct form to
achieve the best results whilst also ensuring you don’t get injured.
On the next pages I have included all the photos of exercises in this
program.

ALL OF THESE IMAGES ARE TAKEN FROM

WWW.BODYBUILDING.COM WITH FULL
CREDIT TO THEM.
*Skip to page 28 for the Program Instructions

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Exercise Library
LEG PRESS

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Exercise Library
HAMSTRING CURLS

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Exercise Library
LEG EXTENSIONS

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Exercise Library
CALF PRESS (LEG PRESS MACHINE)

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Exercise Library
BACK SQUAT

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Exercise Library
DUMBELL LUNGES

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Exercise Library
GLUTE CABLE KICK BACKS

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Exercise Library
DUMBELL BENCH PRESS

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Exercise Library
DUMBELL SHOULDER PRESS

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Exercise Library
CABLE UPRIGHT ROW

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Exercise Library
ROPE EXTENSIONS

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Exercise Library
DUMBBELL BICEP CURL

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Exercise Library
LAT PULLDOWN

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Exercise Library
DUMBBELL LATERAL RAISES

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Exercise Library
CABLE PUSHDOWNS

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Exercise Library
DUMBBELL UPRIGHT ROW

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Exercise Library
DUMBBELL TRICEP KICKBACK

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Exercise Library
CRUNCHES

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Exercise Library
SIT UPS

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Exercise Library
RUSSIAN TWISTS

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Exercise Library
LYING LEG RAISES

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Exercise Library
ELBOW TO KNEE

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Exercise Library
SIDE BRIDGE

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Exercise Library
SIDE BRIDGE

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Exercise Library
BUTT UPS

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Program Instructions
The exercises highlighted in BOLD are your main movements which
you will focus all of your strength on. The goal with these BOLD
highlighted exercises will be to increase the amount of weight you
did from last weeks workout. So say on Week 1 - Day 1's workout
you did 50kg for 3 sets of 10 on Leg Press Week 2 you would aim
for a higher weight for 3 sets of 10. The same goes for all the other
exercises highlighted in BOLD.
The rest of the exercises have specific instructions on how many
reps to stay shy of failure/RPE scale. This along with the rep range
will determine the amount of weight you use for those exercises.
For instance, Week 1 - Day 3's workout has DB Upright Row 3 sets
of 10 and instructs you to stay at an RPE of 8 (2 reps shy of failure).
To figure this out, start warming up light with sets of 10, keep
adding weight every set until you hit a weight that puts you 2 reps
shy of failure. Never forcefully add weight on non-bold highlighted
exercises, let it come naturally by following the protocol.
Warm Up
Before each workout, it is important to do a warm up to get ready
to lift.
Start with a 5-10 minute walk/run on a treadmill to increase blood
flow.
Then, do 2-3 warm up sets slowly increasing weight on the first
muscle group exercise until you reach your working weight.
Don’t tire yourself out but complete 3-5 reps in each warm up set
so you are ready for your working lifts.

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Week 1 – DAY 1
Lower body
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Leg Press Heavier 90 10 10 10

than
week
before
2 Legs Squat Heavier 90 10 10 10
than
week
before
3 Hamstring Hamstring RPE 8 60 10 10 10
Curls
4 Quadriceps Leg RPE 8 60 10 10 10
Extensions
5 Glutes Glute Kick RPE 9 60 10 10 10
Backs
6 Calves Calf Raises RPE 10 60 15 15 15

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 Week 1 – DAY 2
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Abs Crunches Body 90 10 10 10

weight
2 Abs Sit Ups Body 90 10 10 10
weight
3 Abs Russian Body 60 10 10 10
Twists weight
4 Abs Lying Leg Body 60 10 10 10
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Incline Treadmill 10 mins (low intensity)

Walk
2 Cardio Cycling 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

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Week 1 – DAY 3
Upper body
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest DB Bench Heavier 90 10 10 10

Press than last
week
2 Back Lat Pull Heavier 90 10 10 10
Down than last
week
3 Shoulders Shoulder Heavier 60 10 10 10
Press than last
week
4 Traps DB Upright RPE 8 60 10 10 10
Row
5 Triceps DB Triceps RPE 8 60 10 10 10
Kickbacks
6 Biceps Cable RPE 8 60 10 10 10
Bicep Curl

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 Week 1 – DAY 4
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Abs Crunches Body 90 10 10 10

weight
2 Abs Sit Ups Body 90 10 10 10
weight
3 Abs Russian Body 60 10 10 10
Twists weight
4 Abs Lying Leg Body 60 10 10 10
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Rower 10 mins (low intensity)

2 Cardio Cross Trainer 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

37
 Week 2 – DAY 1
Lower body
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Leg Press Heavier 90 10 10 10 10

than
week
before
2 Legs Squat Heavier 90 10 10 10 10
than
week
before
3 Hamstring Hamstring RPE 8 60 10 10 10 10
Curls
4 Quadriceps Leg RPE 8 60 10 10 10 10
Extensions
5 Glutes Glute Kick RPE 9 60 10 10 10 10
Backs
6 Calves Calf Raises RPE 10 60 15 15 15 15

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 Week 2 – DAY 2
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Abs Crunches Body 90 10 10 10 10

weight
2 Abs Sit Ups Body 90 10 10 10 10
weight
3 Abs Russian Body 60 10 10 10 10
Twists weight
4 Abs Lying Leg Body 60 10 10 10 10
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Incline Treadmill 10 mins (low intensity)

Walk
2 Cardio Cycling 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

39
 Week 2 – DAY 3
Upper body
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest DB Bench Heavier 90 10 10 10 10

Press than
last
week
2 Back Lat Pull Heavier 90 10 10 10 10
Down than
last
week
3 Shoulders Shoulder Heavier 60 10 10 10 10
Press than
last
week
4 Traps DB Upright RPE 8 60 10 10 10 10
Row
5 Triceps DB Triceps RPE 8 60 10 10 10 10
Kickbacks
6 Biceps Cable RPE 8 60 10 10 10 10
Bicep Curl

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 Week 2 – DAY 4
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Abs Crunches Body 90 10 10 10 10

weight
2 Abs Sit Ups Body 90 10 10 10 10
weight
3 Abs Russian Body 60 10 10 10 10
Twists weight
4 Abs Lying Leg Body 60 10 10 10 10
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Rower 10 mins (low intensity)

2 Cardio Cross Trainer 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

41
Week 3 – DAY 1
Lower body
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Squat Heavier 90 12 12 12

than
week
before
2 Legs DB Lunges Heavier 90 12 12 12
than
week
before
3 Hamstring Hamstring RPE 8 60 12 12 12
Curls
4 Quadriceps Leg RPE 8 60 12 12 12
Extensions
5 Glutes Glute Kick RPE 9 60 12 12 12
Backs
6 Calves Calf Raises RPE 10 60 15 15 15

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 Week 3 – DAY 2
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Abs Elbow to Body 90 12 12 12

Knee weight
2 Abs Side Bridge Body 90 12 12 12
weight
3 Abs Reverse Body 60 12 12 12
Crunch weight
4 Abs Butt Ups Body 60 12 12 12
weight

Cardio
Category Exercise Warm Up

1 Cardio Rower 10 mins (low intensity)

2 Cardio Incline Treadmill 30 minutes (moderate intensity)

Walk

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

43
Week 3 – DAY 3
Upper body
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest DB Bench Heavier 90 12 12 12

Press than last
week
2 Back Lat Pull Heavier 90 12 12 12
Down than last
week
3 Shoulders Shoulder Heavier 60 12 12 12
Press than last
week
4 Traps Cable RPE 8 60 12 12 12
Upright
Row
5 Triceps Cable RPE 8 60 12 12 12
Rope
Pushdown
6 Biceps DB Bicep RPE 8 60 12 12 12
Curl

44
 Week 3 – DAY 4
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Abs Elbow to Body 90 12 12 12

Knee weight
2 Abs Side Bridge Body 90 12 12 12
weight
3 Abs Reverse Body 60 12 12 12
Crunch weight
4 Abs Butt Ups Body 60 12 12 12
weight

Cardio
Category Exercise Warm Up

1 Cardio Cycling 10 mins (low intensity)

2 Cardio Cross Trainer 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

45
 Week 4 – DAY 1
Lower body
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Squat Heavier 90 12 12 12 12

than
week
before
2 Legs DB Lunges Heavier 90 12 12 12 12
than
week
before
3 Hamstring Hamstring RPE 8 60 12 12 12 12
Curls
4 Quadriceps Leg RPE 8 60 12 12 12 12
Extensions
5 Glutes Glute Kick RPE 9 60 12 12 12 12
Backs
6 Calves Calf Raises RPE 10 60 15 15 15 15

46
 Week 4 – DAY 2
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Abs Crunches Body 90 12 12 12 12

weight
2 Abs Sit Ups Body 90 12 12 12 12
weight
3 Abs Russian Body 60 12 12 12 12
Twists weight
4 Abs Lying Leg Body 60 12 12 12 12
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Rower 10 mins (low intensity)

2 Cardio Incline Treadmill 30 minutes (moderate intensity)

Walk
LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

47
 Week 4 – DAY 3
Upper body
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest DB Bench Heavier 90 12 12 12 12

Press than
last
week
2 Back Lat Pull Heavier 90 12 12 12 12
Down than
last
week
3 Shoulders Shoulder Heavier 60 12 12 12 12
Press than
last
week
4 Traps Cable RPE 8 60 12 12 12 12
Upright
Row
5 Triceps Cable RPE 8 60 12 12 12 12
Rope
Pushdown
6 Biceps DB Bicep RPE 8 60 12 12 12 12
Curl

48
 Week 4 – DAY 4
Abs
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Abs Crunches Body 90 12 12 12 12

weight
2 Abs Sit Ups Body 90 12 12 12 12
weight
3 Abs Russian Body 60 12 12 12 12
Twists weight
4 Abs Lying Leg Body 60 12 12 12 12
Raises weight

Cardio
Category Exercise Warm Up

1 Cardio Cycling 10 mins (low intensity)

2 Cardio Cross Trainer 30 minutes (moderate intensity)

LOW INTENSITY = You don't break a sweat unless it's really warm or humid. There is no
noticeable change in breathing pattern.
MODERATE INTENSITY = Break a sweat after performing the activity for 10 minutes.
Breathing becomes deeper or more frequent. You can hold a conversation.

49
Good Luck!

That’s everything! You now have all

the tools in this guide to implement
your new program and achieve your
goal!
If you need me for anything I am only
an email away;

[email protected]

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