8 Week Full Body Workout Routine for Women

This 8 week full body womens workout routine was designed to help you build lean muscle tone and burn fat. It's perfect for anyone, beginners to advanced.

Workout Summary

Build Muscle
Full Body
8 weeks
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells
download pdfDownload Workout

Workout Description

Full body workout routines are perfect for women who are looking to build strength and burn fat.

The reasoning behind why full body routines are so successful is because they involve multiple compound exercises.

These compound exercise work more muscle groups than isolation exercises, which will allow you to lift heavier weights.

This not only burns more calories, but is also the perfect formula for building the lean muscle tone necessary to increase your metabolic rate.

This equates to more calories burned over time.

The end result is a leaner, stronger you!

8 Week Full Body Workout Routine for Women Overview

Below you will find a weekly breakdown of the exercises you will perform for the next 8 weeks.

Each day is a complete full body workout. Perform the exercises on the day they are prescribed and don’t worry about adding more exercises to this workout. It will be plenty to challenge you.

Rest periods should be limited while performing this full body routine. Try to keep rest periods between 30-60 seconds after each set and in between exercises.

Weight progression will be highly individualized. Your goal, however, should be to move up in weight on at least one set of each exercise you perform each week. This weight increase doesn’t have to be much, even 1lb increases over time will add up.


Exercise Sets Reps
1. Goblet Squat 3 10, 10, 12
2. Dumbbell Bench Press 3 10, 10, 12
3. Cable Row 3 10, 10, 12
4. Dumbbell Stiff Leg Deadlift 3 10, 10, 12
5. Hip Thrust 3 10, 10, 12


Exercise Sets Reps
1. Trap Bar Deadlift 3 10, 10, 12
2. Dips* 3 10, 10, 12
3. Pull Ups* 3 10, 10, 12
4. Landmine Squat 3 10, 10, 12
5. Plank 3 20 Secs

*If you cannot perform bodyweight dips or pull ups start off by performing eccentric only dips and eccentric only pull ups, as well as band assisted dips and band assisted pull ups, until you build the strength necessary to perform them with your bodyweight.


Exercise Sets Reps
1. Dumbbell Shoulder Press 3 10, 10, 12
2. Lat Pull Down 3 10, 10, 12
3. Push Up 3 10, 10, 12
4. Barbell Lunge 3 10, 10, 12
5. Hyperextension 3 10, 10, 12


Q. I’m a beginner, can I perform this 8 week full body workout routine?

This workout was written with the beginner in mind. The answer is absolutely.

Some beginners may find some of these movements difficult to perform. However, there is always an alternate variation that a beginner can perform. If you need a recommendation, please don’t hesitate to ask in the comments section below.

That’s not to say intermediate and advanced lifters can’t see results with this program either. Full body workouts can work for any and every one. Simply modify the template to fit your individual needs and make the program more challenging.

This could include varying the rep tempo, shortening rest periods, increasing weight used, altering the rep/set ranges, and even progressing to slightly more advanced variations of the exercises listed within the workout.

Q. How should I eat while performing this workout program?

Calorie intake and dietary recommendations are always going to vary from person to person. Therefore, it is nearly impossible to recommend a specific diet plan or way of eating.

With that said it is important that you know your maintenance level calories. Use our bmr calculator to find out your daily calorie needs.

Then, if your goal is to lose fat, simply subtract 250 calories from that number and make that your daily calorie goal while performing this program.

If your goal is to gain weight, add 250 calories to that number and make that your daily calorie goal while performing this program.

Q. What should I do after the 8 weeks is up?

After you’ve completed 8 weeks of this program you should take a week to deload and map out your future goals.

Reflect and determine if this program will continue to help you get to those goals. If it does, continue performing it until it doesn’t.

If it doesn’t, we have several other womens specific workout programs that might be exactly what you are looking for.

Q. Can I substitute an exercise?

Absolutely! However, there are a few stipulations.

  1. It has to work the same target muscle group as the exercise you are subbing out.
  2. It has to be a compound exercise.

Q. How can I incorporate cardio into this workout program?

Cardio is a great addition to any workout routine! My recommendation would be to start out performing something low intensity on your rest days. This could range from walking, to cycling, to playing with your kids.

Once you’ve built up a solid cardio base, you can add in a couple of HIIT cardio sessions after your workout days.

Q. I’m short on time, can I perform this as a circuit?


And if your goal is strictly fat loss, it might actually be a solid adaptation to this workout program as the circuit will add in a cardiorespiratory factor into the equation and increase the potential for further calorie expenditure via EPOC.

Final Words

This 8 week full body workout routine for women is perfect for those with limited time to make it to the gym, but still want a complete workout each time they are able to make it.

Try it out for yourself and let us know your results in the comments section below!

And, if you have any questions not addressed in this article, feel free to ask them below!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

53 Comments+ Post Comment

No Profile Pic
Posted Sat, 01/12/2019 - 12:02

What weight amount do I start out with or use...am I going to failure or a medium weight during the lifts?

JoshEngland's picture
Posted Mon, 01/14/2019 - 14:01

Hi AJ,

It'll be different for everyone. I'd recommend picking a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

No Profile Pic
Posted Thu, 01/10/2019 - 13:46
Jana kamal

I’m afraid this workout will make me look like a man,some woman like that but I don’t. I’m 68kilos 167.5cm.will this workout plan reshape my body”give me storng amrs and chest,lean legs and a round butt”.
P.s. this is the first time for me to do a workout with machines or weights and I’m doing it alone without a trainer so please respond
Thank you.

JoshEngland's picture
Posted Thu, 01/10/2019 - 16:34

Hi Jana,

That's a common fear for a lot of women. However, it's honestly rare. Most women who lift weights actually look slenderer than they did prior to starting weight lifting. Men and women have completely different hormone profiles. So, it's not likely you would look like a man from lifting weights.

Based on the goals you have mentioned, this would be an excellent program to get started with.

No Profile Pic
Posted Fri, 12/21/2018 - 11:28

can i do cardio 40min after 1 hour of the workout !! so its maybe 2hours im at gym ???

JoshEngland's picture
Posted Fri, 12/21/2018 - 12:47

Hi Meriem,

Sure you can do an additional 40 minutes of cardio post workout if you're looking for some additional cardiovascular benefits.

No Profile Pic
Posted Sat, 11/17/2018 - 14:17

Do you think it is possible for me to gain 10 pounds in a month using this workout and eating extra?

JoshEngland's picture
Posted Mon, 11/19/2018 - 10:38

Hi Kayla,

Tough to say. It is possible to gain 10lbs in a month, but a better approach is a slow approach equating to .5-1lb per week. This sort of weight gain would be lean muscle mass.

A 10lb in 1 month approach would be (depending on your current state) a lot of water weight if you're currently depleted, undigested food, and potentially some fat mass gain.

Hope this helps!

No Profile Pic
Posted Fri, 10/19/2018 - 19:21

I started this routine today and found it only took me a half hour. I'd like to add in a few more exercises to create some supersets so that it takes me an hour. Any suggestions? Or are there other routines more appropriate for my purposes?

JoshEngland's picture
Posted Tue, 10/23/2018 - 10:04

Hi Katie,

Depends on your goal and which body parts you'd like to focus on. Since these are full body programs, you can't really go wrong - just picking out exercises that focus on whatever you'd like to improve upon.

Hope this helps!

No Profile Pic
Posted Tue, 10/02/2018 - 02:44

Hey! :D im new and i will start this 8 weeks full body today!

I just have a quick question... i do really like doing some cardio during my workout.... but do you recommend to do cardio on the days that i do not lift? or is it fine to lift and do cardio in the same workout?


JoshEngland's picture
Posted Tue, 10/02/2018 - 09:12

Hi Adela,

You can do cardio whenever best fits your schedule and as frequently as you like really - depending on the intensity. You could do HIIT after your workouts and light cardio (such as walking) on your rest days.

Hope this helps!

No Profile Pic
Posted Sun, 09/16/2018 - 12:29

Have just started this program can you tell me with the barbell lunge is it 10/12 on each leg or a total of 10/12 and is it acceptable to use Dumbbells instead of a bar which I find uncomfortable on my neck. Thanks Chris

JoshEngland's picture
Posted Mon, 09/17/2018 - 09:07

Hi Chris,

It is each leg and yes you can use dumbbells.

Hope this helps!

No Profile Pic
Posted Mon, 09/10/2018 - 19:43

Im starting the 8 week full body work out but I find pull ups an imposibility...
Is there something I can replace this exercise with??

JoshEngland's picture
Posted Tue, 09/11/2018 - 11:04

Hi Megan,

I'd recommend either inverted rows, low bar personally assisted pull ups (similar bar position to the inverted row), assisted pull ups, or eccentric only pull ups. Or a combination of them all.

Hope this helps!

No Profile Pic
Posted Mon, 09/03/2018 - 18:28


Can I perform this routine like Tuesday, Friday and Saturday? I can't pick other days.

JoshEngland's picture
Posted Thu, 09/06/2018 - 12:50

Hi Mkay,

I'd recommend performing Tuesday & Friday and alternating the workouts by cycling them each workout.

Hope this helps!

No Profile Pic
Posted Wed, 08/29/2018 - 18:51

If I want to lose weight, is it better to do this as a circuit rather than 3 complete sets for each exercise? Also if I’m a little short on time, would that be the best option? Thank you.

JoshEngland's picture
Posted Thu, 08/30/2018 - 09:24

Hi Laurelle,

It depends how you look at it.

You'd likely be able to perform each exercise with more weight if done as straight sets. This will build more lean muscle which will burn more calories over time.

Or you could get the cardio benefits by performing it as a circuit, likely burning more calories during the individual session.

You can do either. Which ever helps you out the most based on your schedule and goals.

I hope this helps!

No Profile Pic
Posted Thu, 08/23/2018 - 17:44
Mallory Ritchie

I’m a little confused at how this takes 45-70min? I stared this programme today and I think maybe I’m doing it wrong. What counts as a a set? Does 10 reps count had a set or does the total 10-10-12 rep sequence count as a set?
Please help!

JoshEngland's picture
Posted Fri, 08/24/2018 - 10:29

Hi Mallory,

10 reps would count as a set. The duration is simply a guestimate - people will finish in different times depending on warm up length, cool down length, rest periods, etc.

Hope this helps!

No Profile Pic
Posted Sat, 08/25/2018 - 08:17
Mallory Ritchie

Ah I see! Thanks so much!

No Profile Pic
Posted Tue, 08/21/2018 - 22:31
Ashley Arthur

This may be stupid question, but I do the same thing each week for 8 weeks?

JoshEngland's picture
Posted Wed, 08/22/2018 - 08:46

Hi Ashley,

Not a stupid question at all. Other platforms have promoted the need to change your workouts frequently to promote "muscle confusion" as a form of progression - however, it is not necessary, and in my experience can be counterproductive.

Yes, perform these same workouts for the next 8 weeks. As you perform them, track your workouts - weight used, energy level, and make notes on how each lift feels at the weight you perform them at. As the 8 weeks go by, try to increase the total amount of weight you use during your workouts.

Hope this helps!

No Profile Pic
Posted Tue, 07/31/2018 - 13:36

Can I do this routine as a circuit? So three rotations?

JoshEngland's picture
Posted Tue, 07/31/2018 - 16:42

Hi Yaimee,

Sure, that should be fine.

Hope this helps!

No Profile Pic
Posted Thu, 07/26/2018 - 01:09

Hi, how can I apply this guide at home because I can't afford the gym fees? And is there any guides that I can apply at home for beginners? I want a kind of a guide that will change my whole body into a whole new body.
Ps: my goal is to loss fat and build muscles at the same time

JoshEngland's picture
Posted Thu, 07/26/2018 - 15:11

Hi Rawan,

We have several home based workouts you can check out here: https://www.muscleandstrength.com/workouts/home

No Profile Pic
Posted Mon, 07/09/2018 - 11:14

I was wondering if an assisted dip/pull up machine would be an okay place to start for those exercises? It's the only equipment I have available.

JoshEngland's picture
Posted Mon, 07/09/2018 - 11:29

Hi Anna,

Yes, absolutely!

I hope this helps!

No Profile Pic
Posted Thu, 07/05/2018 - 09:25

I’m 16 and I want to lose fat without losing any muscle mass. Is this program right for me?

JoshEngland's picture
Posted Thu, 07/05/2018 - 09:47

Hi Rachel,

Yes, this program is an excellent choice for someone with those goals.

Hope this helps! Best of luck!

No Profile Pic
Posted Tue, 07/03/2018 - 15:08

Hi! When will I start seeing results? And what kind of changes should I be expecting from this program considering I would be in a caloric deficit? Also, can I do a weighted glute bridge instead of the hip thrust? Because I don’t feel comfortable doing them just yet. Thank you so much!

JoshEngland's picture
Posted Thu, 07/05/2018 - 09:00

Hi Rim,

Generally, it'll take 4 weeks for you to start seeing results for yourself. However, fitness is a long-term investment of your time. You should try to figure out strategies to make continued exercise part of your every day life as opposed to narrowing down a short time frame to achieve results that will require maintenance after they're obtained.

Yes, performing the weighted glute bridge is a fine substitution.

Hope this helps and best of luck!

No Profile Pic
Posted Wed, 05/09/2018 - 17:52

I ‘m working on this plane, and i’m in 5th week. Although I’m not done yet, but I can see the result now. This is a great plan for beginners. It is easy and doable. I’ll appreciate if anyone introduce the next plan.

JoshEngland's picture
Posted Thu, 05/10/2018 - 09:00

Hi Sepideh,

That's awesome! Glad you are seeing good results from the program. In regards to the next plan, how many days are you looking to work out?

This workout would be a good one to progress to, or even alternated with this one every training phase:


We will also be adding more women's workouts as time goes on to this page: https://www.muscleandstrength.com/workouts/women

Hope this helps!

No Profile Pic
Posted Tue, 05/01/2018 - 03:31

Just started on this programme and it has really helped re-motivate me in the gym so thanks :) My gym does not have a trap bar. Could you give a good alternative?

JoshEngland's picture
Posted Tue, 05/01/2018 - 09:09

Hi Tess,

That's awesome! Glad you're enjoying it so far.

I'd recommend going with a dumbbell deadlift, keeping the weights on the side of the body. This will closely mimic the trap bar deadlift.

Hope this helps!

No Profile Pic
Posted Sun, 04/29/2018 - 21:42
Emma Dee

Is this workout supposed to be done 3 consecutive sets of each exercise or do 1 set of each exercise down the list and repeat 3 times?

JoshEngland's picture
Posted Mon, 04/30/2018 - 09:19

Hi Emma,

Yes, perform 3 consecutive sets of each exercise before moving on to the next.

Hope this helps!

No Profile Pic
Posted Wed, 04/25/2018 - 03:19

Hi is there a substitute for pushup, pull ups and dips. i am unable to perform any of this.
i can only go half down in a push up, pull up and dips can only hold the bar :(

JoshEngland's picture
Posted Wed, 04/25/2018 - 08:53

Hi CA,

I'd recommend eccentric only variations as listed in the notes section of the workout plan. By performing the eccentric portion of the lift only, you'll build the strength needed to perform the full range of motion over time.

Alternatively/additionally, you can focus on training the muscle groups involved in those movements through similar planes of motion you are capable of doing until you build the strength needed to perform the bodyweight exercises. (I.e. dumbbell bench press for push up, pull down/assisted pull ups for pull ups, bench dips/close grip bench press for dips).

Hope this helps!

No Profile Pic
Posted Mon, 04/23/2018 - 11:39

Hello. What would you recommend as an alternative to the hip thrust workout as this particular exercise is a tad painful for me? Also, I do not have access to a trap bar or a landmine bar. What would you recommend? Thanks so much!

JoshEngland's picture
Posted Mon, 04/23/2018 - 15:25

Hi Heidi,

You can perform them with a dumbbell and that should eliminate some of the pain (assuming you're experiencing pain from the barbell).

Any deadlift and squat variation (barbell or dumbbell) will do the trick to sub those out for. I'd personally recommend sumo deadlifts and front squats.

Hope this helps!

No Profile Pic
Posted Tue, 04/10/2018 - 13:04

Can you explain the 10, 10, 12 reps that is recommended for this program? Do I use the same weight for all three sets? Increase it with each set or decrease the weight with each set? Thank you in advance for your help.

JoshEngland's picture
Posted Tue, 04/10/2018 - 13:55

Hi Heather,

Sure thing! I'd recommend utilizing the same weight for all 3 sets. When you're able to perform the set of 12 with ease, move up in weight the following week.

The 3 sets should be your working sets. Make sure to do a few warm up sets pyramiding your weight up until you reach the amount of weight you'd like to use for your working sets.

Hope this helps! If you have any other questions, please feel free to reach out!

No Profile Pic
Posted Fri, 04/06/2018 - 01:12

I just finished a 12 week program and was
researching strength training programs to start. What’s the difference between reps in the 4-6 range and this program’s range? If your goal is fat loss is the lower rep/higher weight where you need to be?

JoshEngland's picture
Posted Fri, 04/06/2018 - 09:09

Hi Cee,

Kind of a tough question to provide a simple answer to.

The 4-6 range is pretty close to the bottom end of the spectrum in terms of maximizing muscle growth (1-5 is typically the rep range for strength). However, it does allow you to lift heavier weights, which is another key driver for muscle growth and fat loss.

The reps listed in this program are a little more on the moderate to high end. This increases the time under tension of the muscle groups, another key factor in muscle growth/fat loss.

If you'd like to learn more, you can check out this article that kind of explains the different factors of muscle growth and fat loss: https://www.muscleandstrength.com/articles/3-keys-to-maximize-muscle-growth

Both approaches work and work well. It's best to incorporate both strategies within your workouts either in phases or through nonlinear progression.

Hope this helps!

No Profile Pic
Posted Wed, 03/28/2018 - 17:05

Do any of these exercises include your calfs?