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

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!

Posted on: Sun, 03/03/2024 - 16:34

Since there are no tricep/bicep exercises in this routine, can you add them? And where? Do you recommend any?

M&S Team Badge
Posted on: Tue, 03/12/2024 - 19:14

Feel free to add one of each into each workout, Cait. I think you would be fine. Hope this helps.

Mary Anne
Posted on: Mon, 04/10/2023 - 20:07

Just finished my 4th week and lost 3lbs :) in addition to a healthy well balanced diet!!

Jennifer Skinner
Posted on: Mon, 03/06/2023 - 14:47

Hi I have been doing this workout now for 4 weeks, but I have just found out I can no longer perform squats or lunges bc of arthritis in the knee. Would it be ok to substitute the leg press for any of the lunges or squats?

M&S Team Badge
Posted on: Mon, 03/20/2023 - 10:08

It could be, but talk to your doctor about them first before you do so. In the meantime, avoid lower body training that bothers the knee in any way.

Posted on: Sun, 03/05/2023 - 16:25

I’ve been doing this programme for 3 weeks and really love the simplicity. But I’m going on holiday in 12 weeks time. I’m thinking about switching to a 12 week programme . My goal is to lose body fat. I’m currently at 32% and want to get down to 20%. Shall I stick to it or change
Or make some serious changes to my diet

M&S Team Badge
Posted on: Mon, 03/20/2023 - 10:08

If you've noticed results with this one, then ride it out until your progress stalls. As for changes to the diet, that would be recommended, and this may help.

Posted on: Wed, 02/22/2023 - 17:21

1) If I am going out of town on a Friday, would it be appropriate to do this program Monday Wednesday Thursday instead? Or should I just skip Friday?
2) Is it ok to do hot vinyasa yoga on days between workouts or is that too intense?


M&S Team Badge
Posted on: Sun, 02/26/2023 - 21:58

Do it on Thursday if needed, Lauren. As long as you can get them in, make it work the best way that you can.

Go for it on the yoga!

Posted on: Wed, 10/26/2022 - 02:00

Hi Josh,

Thank you very much for this plan. I have 4 questions.
1) Is it okay if I take Caesin instead of Whey?
2) on training days I eat 2x reduced-carbs meals (more on fats and protein) and 1x carbs meal (protein shake with a dash of honey) after workout. Am I doing it right?
3) is it okay to do Zumba Cardio for 45 mins after each workout?
4) can I add more booty focus exercise to ur program? Which exercise would you recommend?

M&S Team Badge
Posted on: Wed, 10/26/2022 - 21:30

Hello, Rachel. They got me answering questions, but I think I can help.

1. Yes, go for it with casein.
2. Do some carbs pre-workout as well so you have max energy for the training. Other than that, if it's working, keep going.
3. As long as you're taking complete rest days to recover, go for it with the Zumba. It's a good way to have fun while torching calories and getting a sweat.
4. Cable kickbacks and glute bridges are good choices. Add one of each to whichever workouts you like. There is a great Exercises guide at the top of the page so you can find more exercises for the glutes as well.

Hope this helps! Thanks for reading M&S!

Alisha Kline
Posted on: Wed, 09/28/2022 - 11:04

Hey there, I’m wondering if you can give me suggestions to substitute on Wednesdays workout, I don’t have access to a pull up or dip set I can do assistanced pull ups and dips with. I’m also confused on the landmind squats, is this done using a bar with a plate on one end?

Thank you!
Alisha Kline

M&S Team Badge
Posted on: Wed, 09/28/2022 - 21:25

Let me know what you do have access to, and I will do my best to make substitutions, Alisha.

Yes, the landmine squats can be done with a plate on the end you're working with while the other is grounded. This video should help.

Posted on: Sun, 08/14/2022 - 17:13

Hi, I just wanted to say that I just finished week two of this program and I love it! I've been sedentary for a few years with autoimmune problems and other programs have been too difficult to keep up with, but this one is perfect. I still get a tough workout in, but I have time to recover in between workout days. I've modified a few of the exercises with the tips from the article due to lack of equipment, but no major changes. I'm excited to get stronger and see where I'll be in a few more weeks. Do you have any suggestions of a next program after I finish this one?

M&S Team Badge
Posted on: Tue, 08/16/2022 - 10:05

Hey Isabella. Let's see where you are in a few weeks and assess from there. Your goals at that point will determine the best program.

Posted on: Tue, 03/29/2022 - 03:53

Are the sets, so squats performed all at once, so I do 4 sets of 10 and then move on to next exercise?

Also where can i find alternatives to exercises if there isn’t equipment in my gym

M&S Team Badge
Posted on: Thu, 03/31/2022 - 10:06

Hi, Rumi! Yes, do all four sets (with brief rest in between) before moving on to the next exercise.

Check out the M&S Exercises section for replacements to those that you can't do in your gym.

Posted on: Fri, 07/17/2020 - 04:52

Hi there, are there any alternatives to Trap bar deadlift, hyperextention and landline squat ?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 15:53

Hey Mesanti

For those exercises you can instead perform sumo deadlift, rack pulls, and front squats.

Posted on: Sat, 06/20/2020 - 15:56

Hi! I don’t think 3 days a week are enough for me, should i just check out another plan or....??

M&S Team Badge
Posted on: Mon, 08/10/2020 - 15:54

Thanks for reaching out Albatul.

If you're recovering faster than the work this plan offers, I recommend you check out this 4-day split.

Posted on: Wed, 03/04/2020 - 15:09

What kind of warm up routine do you recommend each day?

Posted on: Wed, 06/05/2019 - 10:06

Hi there--I'm starting this workout routine because I really want a bigger butt and in general, a more slim and toned body, plus to build strength of course! I'm average, I weigh 135 pounds and am 5'4" height. I want to use the RCM calculator as recommended but I'm not sure for my fitness goals, whether I should eat to lose fat or eat to gain weight. What would you recommend? My stomach isn't that flabby but it is sort of soft and I could lose about 2-3 inches off of it. And other than that, like I said, I'd like a bigger butt :p. What do you recommend?

M&S Team Badge
Posted on: Thu, 06/06/2019 - 09:58

Hi Sarah,

I think you might find this article a helpful read:

Posted on: Thu, 04/18/2019 - 06:35

I work out , eat right .. but I am still gaining weight

M&S Team Badge
Posted on: Thu, 04/18/2019 - 09:10

Hi Debra,

Gaining weight in this instance isn't necessarily a bad thing. With body recomposition, you may experience weight gain but actually be getting leaner.

The scale doesn't tell the full story. It doesn't factor in the weight in your body from water, undigested food, bone mass, or lean body mass (muscle).

You could very well be slimming down and cutting body fat but still gaining weight on the scale.

Have you tried other forms of tracking progress? You may find those to be more beneficial in the long-term (progress pics, tape measurements, body fat calipers, etc).

Hope this helps!

Posted on: Tue, 04/02/2019 - 22:00

Hai there,

I’m Fanny, 25 y.o. I have much fats on my lower triceps. Should I burn the fat first or just do a tricep workout to build muscle? And for the workout, should I use the maximum weight I could do or just use the so so weight to burning fat only maybe (?)

M&S Team Badge
Posted on: Wed, 04/03/2019 - 10:24

Hi Fanny,

The only way you'll be able to burn fat is by eating in a calorie deficit for an designated period of time. This deficit should be 250-300 calories less than the total amount of calories needed to maintain your current bodyweight.

In terms of weight training, this program should assist you in developing your muscle tone while also burning calories. I'd suggest you use a weight that makes each set of each exercise challenging.

Hope this helps!

Posted on: Fri, 03/15/2019 - 10:15

Stupid question alert. 50’s gal here relatively new to gym to tone, gain strength, and for bone health. This all body workout is what I was looking for. On the rep/set topic, when I am done with the workout, should I have done each exercise for 32 or 96 reps? I have been going through it 3 times (96 reps total), thinking that was what a set is. So maybe that’s why I’m exhausted. Ha. Thanks!

M&S Team Badge
Posted on: Mon, 03/18/2019 - 09:41

Hi Shelly,

You perform each exercise for 3 sets. This equates to once set for each prescribed rep range. The reps will be pretty high, yes. But the sets should be relatively moderate.

Hope this helps!

Posted on: Mon, 03/11/2019 - 12:23

I'm 26 about 150lbs and I'm looking to lose about 10 pounds while toning up and looking overall more slim, is this the correct workout for me? Or is there another one that would be better suited for me? I know the goal of this workout says "Build Muscle" opposed to "Burn Fat" so I just wanted to make sure this one is good for me.

M&S Team Badge
Posted on: Tue, 03/12/2019 - 11:54

Hi Megan,

Yes, you can absolutely utilize this workout routine to assist you in accomplishing those goals.

The main difference between the goals is going to boil down to your nutrition strategies. To successfully achieve fat loss, you need to put yourself in a calorie deficit with your nutrition. It doesn't have to be a big deficit to achieve sustainable results .

Hope this helps!

Meyshna Nair
Posted on: Sun, 02/17/2019 - 07:57

I understand that it is mentioned if my goal is to gain weight, I should add calories to my intake. However, just wanna clarify and re-ensure if this plan is good for me who’s skinny and looking to gain some lean mass and muscle. I don’t want to be losing more weight instead. Thank you


M&S Team Badge
Posted on: Mon, 02/18/2019 - 10:09

Hi Meyshna,

Yes, this program is great for those looking to gain lean mass.

Dianne Lawless
Posted on: Wed, 02/13/2019 - 23:29

confused with process of lifts to get the best from the program - do each exercise by required 4 sets then move on to the next exercise listed or do you move thru each exercise to the last before commencing the second set.

if you have programs that super set do you mark them as 1a & 1b, do the required 4 sets then move to the next superset?


M&S Team Badge
Posted on: Thu, 02/14/2019 - 09:21

Hi Di,

As written, and to get the most out of this particular program, I'd recommend performing all of the sets of an exercise before moving on to the next exercise.

Yes, programs on this website that utilize supersets are indicated with letters. Either 1a. 1b. or A1. A2.

Hope this helps!

Posted on: Mon, 02/11/2019 - 02:09

I will be starting the 8 week full body workout for women, but have two questions:

There isn't a trap bar at my gym. What is a good substitute? - Plus, barbells at my gym (that are not part of Smith machine) have fixed weight and heaviest is 60 pounds. If a substitute is squats, I can already do more than 60, so the fixed weight bars are too light.

Land mine squats - again , barbels are all fixed weight (correct description?), so I can't add weight to the barbells (can only add weight to barbells that are part of Smith). What is the best substitute for land mine squats?

Thanks for the help!

M&S Team Badge
Posted on: Mon, 02/11/2019 - 10:27

Hi Terrie,

You might find this workout better suited for the equipment you have access to:

Posted on: Sun, 02/10/2019 - 22:40

Is it ok if I change the order of the exercises in each day or does it has to be in the order described ?

M&S Team Badge
Posted on: Mon, 02/11/2019 - 10:29

Hi am,

You can change up the order of the exercises. That is not an issue.

Hope this helps!

Posted on: Fri, 02/08/2019 - 05:10

How would I change the workout to perform it as a circuit? Thank you

M&S Team Badge
Posted on: Fri, 02/08/2019 - 10:54
Posted on: Thu, 02/07/2019 - 18:37

After the 8 weeks, what should I do...keep going or start an intermediate program? If so, which one is best?

M&S Team Badge
Posted on: Fri, 02/08/2019 - 10:55

Hi AJ,

You can continue on with this program if you still feel it is helping. There'll be a more advanced full body workout for women uploaded to the website later this month (2/18). I think you might like that one.

Posted on: Mon, 02/18/2019 - 13:32

Was the intermediate program released? I don’t see it on the site.

M&S Team Badge
Posted on: Mon, 02/18/2019 - 13:34

Hi AJ,

Here is the link:

Says beginner, but it's suitable for intermediates.

Posted on: Fri, 01/25/2019 - 16:44

Is it okay to add a day of only focusing on my glutes? So 4 days in total!

M&S Team Badge
Posted on: Mon, 01/28/2019 - 09:59

Hi AS,

Yes, you can add additional glute work to this program. Feel free to add in a glute day, or perform glute isolation work on any of the training days you wish.

Posted on: Sat, 01/19/2019 - 10:42

I was struggling to maintain a regular fitness routine so started this workout as a way to get myself back on track. I had my doubts because each day included only five exercises but I am thrilled with the results so far. Not only am I stronger but the five exercises per session keeps me from aggravating old injuries. I can’t wait to try another program at the end of the 8 weeks.

M&S Team Badge
Posted on: Mon, 01/21/2019 - 12:21

Hi RM,

That is AWESOME! Congratulations on your success so far and thank you for sharing!