When it comes to women’s specific weight training, full body workouts make a lot of sense.
For one, women seem to have an accelerated recovery rate when compared to their male counterparts. Some of which can be explained by their relative intensity levels, natural muscle distribution, favorable mobility, and hormone profile.
All that, and let’s be real for second, women are tougher than men.
Reason number two, and as a result of reason number one, the increased training frequency leads to better muscle tone, strength, and leaner physiques.
So, if that sounds like something you’re personally interested in keep reading.
Outlined below is the best full body workout program for most (healthy) women.
Full Body Workouts for Women
Outlined below are 4 full body workouts perfect for women looking to build lean muscle, lose fat, and increase strength.
As written, the program can be performed in an every other day fashion where you rotate the workouts each day you go to the gym.
Alternatively, you can perform the workouts on Monday, Tuesday, Thursday, and Friday (or in a 2 days on/1 day off fashion).
Each workout is broken up into a primary workout. These are the exercises that are necessary to perform on that training day. For your rest periods, you’ll want to rest anywhere between 45-90 seconds. For larger lifts, such as squats, you may want to take the full 90 seconds.
After the primary workout on each day is an additional optional workout you can perform immediately after your primary full body workout. These additional workouts isolate the glutes, core, and arms. For your rest periods with these exercises, limit them to 30 seconds.
The reason for the two glute isolation workouts is due to the common goal among women to grow their glutes. This is best achieved through training the glutes at least 4 times per week, with two of the glute workouts being isolated-focus with higher repetitions.
Any of these additional bonus workouts can be altered in any way that best fits your own individual goals.
Women’s Full Body Workout 1
|Rear Foot Elevated Split Squat||3||8-12 Each|
|One Arm Dumbbell Row||4||6-8|
|Lat Pull Down||3||8-12|
Optional Additional Exercises 1
|Single Leg Glute Bridge||3||10-15 Each|
|Mini Band Hip Thruster||3||15|
Women’s Full Body Workout 2
|Dumbbell Stiff Legged Deadlift||3||10-12|
|Lateral Lunge||3||12 Each|
|Dumbbell Bench Press||3||8-10|
|(Assisted) Pull Up||3||Max|
Optional Additional Exercises 2
|EZ Bar Curl||3||12|
|EZ Bar Overhead Extension||3||12|
Women’s Full Body Workout 3
|Seated Dumbbell Press||3||8-12|
Optional Additional Exercises 3
|Exercise Ball Crunch||3||20|
|Hanging Leg Raise||3||12-15|
Women’s Full Body Workout 4
|Dumbbell Rear Lunge||3||12-15|
|Landmine Romanian Deadlift||3||12-15|
|Incline Dumbbell Bench Press||3||12-15|
|Cable Face Pull||3||15-20|
Optional Additional Exercises 4
|Glute Kick Back||3||15 Each|
|Adduction Machine (or Banded)||3||12|
|Abduction Machine (or Banded)||3||12|
The above workout is a great full body workout for women that can be used regardless of your goal.
The set up of the program allows you to maximize your results in the gym - whether you are looking to build lean muscle, burn fat, increase your strength, or a combination of all of those goals.
The workout can be altered in any way necessary to fit your goals and the availability of equipment you have at your gym.
If you have any additional questions about the program, please don’t hesitate to leave a comment below!