Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines
  • Target Gender Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

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.

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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

Exercise Sets Reps
Squat 4 6-8
Leg Press 3 10-15
Rear Foot Elevated Split Squat 3 8-12 Each
Overhead Press 4 8
One Arm Dumbbell Row 4 6-8
Lat Pull Down 3 8-12
Optional Additional Exercises 1
Exercise Sets Reps
Hyperextension 3 15-20
Single Leg Glute Bridge 3 10-15 Each
Mini Band Hip Thruster 3 15

Women’s Full Body Workout 2

Exercise Sets Reps
Goblet Squat 3 12-15
Dumbbell Stiff Legged Deadlift 3 10-12
Lateral Lunge 3 12 Each
Dumbbell Bench Press 3 8-10
(Assisted) Pull Up 3 Max
Inverted Row 3 Max
Optional Additional Exercises 2
Exercise Sets Reps
Dumbbell Curl 3 12
Rope Pressdown 3 12
EZ Bar Curl 3 12
EZ Bar Overhead Extension 3 12

Women’s Full Body Workout 3

Exercise Sets Reps
Sumo Deadlift 4 6-8
Hip Thrust 4 6-8
Barbell Row 4 6-8
Seated Dumbbell Press 3 8-12
Lateral Raise 3 10-12
Push Up 3 Max
Optional Additional Exercises 3
Exercise Sets Reps
Plank 3 Max Time
Exercise Ball Crunch 3 20
Hanging Leg Raise 3 12-15

Women’s Full Body Workout 4

Exercise Sets Reps
Plie Squat 3 12-15
Dumbbell Rear Lunge 3 12-15
Landmine Romanian Deadlift 3 12-15
T-Bar Row 4 8-12
Incline Dumbbell Bench Press 3 12-15
Cable Face Pull 3 15-20
Optional Additional Exercises 4
Exercise Sets Reps
Frog Pumps 3 20-25
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!

Posted on: Mon, 08/30/2021 - 06:58

I’m interested in starting this workout next month as it looks great.
My goal is to build muscle and not lose fat. Should I follow the same workout but just eat more or increase reps or weight and eat more?
Also I was wondering if I want to build back muscles, on which days could I add some lat/trap/delt exercises please?

Thanks a lot for posting the workout

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:17

Hi there. There are actually back exercises in this program already. If you want to add one to each workout, go to the Exercises section and click on the Upper Back section. You can find one that will work for you based on the equipment you have access to.

Posted on: Sat, 07/31/2021 - 02:05

I have been using this for the past couple weeks and I already see a lot of improvement thank you for putting this out there for new people that haven’t ever lifted weights before this program u got here is amazing thank you!

Posted on: Sat, 07/31/2021 - 02:05

I have been using this for the past couple weeks and I already see a lot of improvement thank you for putting this out there for new people that haven’t ever lifted weights before this program u got here is amazing thank you!

Posted on: Tue, 07/13/2021 - 08:23

I forgot to ask, how do i increase the weight that i will be lifting? Do i depend on my own strength? Or do i start low even if i can lift heavier? I used to lift 2.5kgs barbell, then up to 5kgs then now i can do 7.5kgs. With free weights. With machines for example the leg press, before i used to do 9kgs but now i jumped to 18kgs. Is that safe? Or am i straining my muscle to much? Thanks again! This content is amazing.

M&S Team Badge
Posted on: Tue, 07/13/2021 - 09:40

Hey Cristina - the weight you use should be something you can move safely with proper form for the given number of reps. After each set, you should have 1-2 reps left in the tank.

Posted on: Tue, 07/13/2021 - 08:02

Hello, I’m 29 years old with BMI of 32. I was browsing, going through every workout specified to target certain muscle groups using different equipments to try to formulate my own workout routine, and it’s hard, because it’s a lot to learn and choose from, but finding your readily formulated workout routine is like finding gold! I’m so excited to try this routine! I’m going combine it with calorie deficit, IF and i’ll watch my macros too. Make sure to eat protein with balanced fiber, also, lots and lots and lots of water! Thank you so much!

Posted on: Fri, 05/28/2021 - 02:20

I like the look of this programme but I’m a beginner. Do I do all three sets of the same exercise before I move to the next exercise on the list.

M&S Team Badge
Posted on: Fri, 05/28/2021 - 10:28

Hey Jess - yes, you'll do all sets of one exercise before moving on to the next.

Daniela Sanchez
Posted on: Tue, 05/18/2021 - 12:34

Hi! If m’y goal it is to reduce my lower body not to grow, should I workout lifting heavy or more reps ? Or should I focus more on my upper body ?? I wanna reduce my legs so bad

M&S Team Badge
Posted on: Wed, 05/19/2021 - 10:06

Hey Daniela - losing weight is heavily impacted by your diet and being in a caloric deficit.

Posted on: Tue, 05/11/2021 - 02:49

Liking the program so far! Does it matter what sequence I do the workouts in? For example, on day 1 can I switch it to lower body (squat) then upper body (overhead press) then lower body (leg press), etc? Sometimes equipment is not available and I make do with what’s available in the moment. also gives me a rest since lower body focus is intense.

M&S Team Badge
Posted on: Tue, 05/11/2021 - 09:25

Hey Kaysheegibs - ideally you'll follow the program in the order it's written, but yes, you can switch up the movements if needed.

Posted on: Tue, 04/13/2021 - 19:18

I've been following this workout for about 3 weeks. I normally warm up on the treadmill for 15 min before lifting is that ok?? Also I have thick thighs and want to slim them down big time. I have been tracking macros to get body fat down. I'm 5'4, 135lbs with 23% body fat. Are these workouts going to make my thighs appear larger than they already are? I'm also 50 years old

Giovanna Torres
Posted on: Wed, 03/17/2021 - 13:24

Can I do cardio before or after these workout sessions or would that be too much cardio? How would you incorporate cardio with this routine to promote fat loss but preserve muscle

M&S Team Badge
Posted on: Thu, 03/18/2021 - 09:32

Hey Giovanna - you can add in cardio after your workout routine. Remember that diet plays the largest role in losing weight.

Posted on: Wed, 03/10/2021 - 23:15

Can I superset these exercises instead of doing straight sets?

M&S Team Badge
Posted on: Thu, 03/11/2021 - 09:12

Hey VJ - it's best to follow the program as written.

Laura Pung
Posted on: Thu, 04/08/2021 - 11:55

Hello.. can you explain why it’s better to follow the program rather than superset ? I often superset to save time. Please explain it there is a physical reason not to do so. Thank you !

Posted on: Sun, 03/07/2021 - 19:54

“Women are tougher than men” you think it’s women empowering to compare and put a gender over an other? Or to actually believe that? What if what was a male that said males are tougher than women. Women would be triggered.

Posted on: Mon, 12/07/2020 - 18:27

I'm used to doing a push, pull, leg split but looking to switch it up. My goal is to body recomp, I'm 25yrs old, currently 25% body fat and want to drop to 20%. I came across this workout routine and want to try it out. I want to work out everyday to keep the momentum/habit going but I noticed this workout is only for 4 days a week. I'm thinking of doing Mon, Tues, Thurs, Fri, but wanted to ask what kind of workouts you recommend for the other days Wed, Sat, & Sun? Would it be too much on my body if I run through all 4 workouts consecutively, one day break and repeat again? Thanks for your response, and clarity! :)

M&S Team Badge
Posted on: Tue, 12/08/2020 - 13:29

Hey Kim - because these are full body workouts, it's recommended to do 4 workouts per week. Lowering your body fat % is going to highly depend on your diet. You can do cardio after your workouts as well.

Posted on: Wed, 11/18/2020 - 13:58

I just want to say I truly enjoy this workout so much. I did it last winter and I was so proud of the shape it kept me in. When Covid hit I resorted to outdoor workouts only, but now that it’s too cold for outside I’m coming back to doing this in my home with some weights I have. I adjust as needed with the weights that I have, and push myself if I need to go for more reps since I have limited weights. All of that to say I highly recommend this as I keep coming back to it again and again. Looking forward to having this cover me for the winter months!

M&S Team Badge
Posted on: Thu, 11/19/2020 - 10:08

Hey JazJones - so glad you like this workout!

Michelle Lutton
Posted on: Wed, 11/11/2020 - 15:39

Hi! I am getting ready to start this program next week, and it seems to be pretty leg heavy with even work for other body parts except the chest. Is there a reason why there is such minimal chest work? Excited to give this a go, though!

M&S Team Badge
Posted on: Thu, 11/12/2020 - 10:44

Hey Michelle - our women's workouts are typically leg focused with less emphasis on upper body. This falls in line with a majority of women's goals to grow their lower body and not their upper body.

Posted on: Mon, 09/28/2020 - 03:55

Hi! I wonder what's the best way to combine these workouts if I want to workout like this: I fitness 3 - 4 times a week: I leave 1 day rest between every training. the first week is like this: M: workout, T(rest), W:workout, Th(rest), F:workout, Sat(rest), Sunday: workout (SO 4 times this week). The next Tuesday I start again.
I hope u can help! this workout seems super!

M&S Team Badge
Posted on: Mon, 09/28/2020 - 13:39

Hey Blue - this workout is a 4-day workout so you should be able to fit it into the schedule you described.

Posted on: Fri, 10/02/2020 - 09:30

Thanks for the answer, but i don’’t work out every week 4 times, 1 week its 4 the other one is 3, because i workout like this: 1 day workout, 1 day off, 1 day workout etc..

M&S Team Badge
Posted on: Fri, 10/02/2020 - 09:41

Thanks for clarifying! My favorite split for a routine like yours is a Push, Pull, Legs split. You can check out this one to get an idea ( You don't have to do the days in a row like the program states. You can do something like the following:
Monday: Push
Tuesday: Rest
Wednesday: Pull
Thursday: Rest
Friday: Legs
Saturday: Rest
Sunday: Push
Monday: Rest
Tuesday: Pull

Posted on: Tue, 09/08/2020 - 12:50

How can i combine these 4 workouts into 3 workouts a week?

M&S Team Badge
Posted on: Fri, 09/25/2020 - 16:32

Hey Julia - You could do the following:

Week 1:
M - Workout 1
W - Workout 2
F - Workout 3

Posted on: Mon, 07/06/2020 - 07:34

Hello is this program ok for weight loss and toning? Just checking I noticed in another comment response you had said this program is created more for women intending on enter physique competition etc


M&S Team Badge
Posted on: Fri, 08/14/2020 - 09:49

Thanks for reaching out Dakora.

You can definitely use this program to hit your goals!

Imrana Aziz
Posted on: Sat, 05/30/2020 - 03:38

Kia Ora Josh,
I have been training for 8 years or som and i love this grouping you have done. Just wondering if i wanted to only do 3 workouts ( ie 3 days a week) not 4 which 3 would you recommend?

M&S Team Badge
Posted on: Fri, 08/14/2020 - 09:49

Hey Imrana

I recommend alternating between them if you're going to do a 3-day split. 1-2-3 one week, 2-3-4 the next week, etc...

Jasmine Jones
Posted on: Tue, 05/26/2020 - 20:39

I keep coming back to this workout again and again. Despite being quarantined I've been trying to adapt to working out from home. I was really worried I wouldn't maintain all the progress I made with lifting (was doing this workout during the winter months), but turns out with a few dumbbells I can keep this up (and increase reps instead of weight in the meantime). Thank you for this template! It makes my weight lifting routine super easy.

M&S Team Badge
Posted on: Fri, 08/14/2020 - 09:48

Glad we could help, Jasmine!

Posted on: Sun, 03/08/2020 - 16:26

Hey there,
I just tried Routine 1 and I love this program.I noticed there are very few exercises that specifically target the abdominal muscles in the core. Do you think that the stabilizing demands of the other exercises help develop the core, or should I add some as a finisher? Which would you recommend?
This program is awesome and I'm excited to keep going. Thank you so much!

M&S Team Badge
Posted on: Mon, 03/09/2020 - 14:50

Hi Laura,

It honestly depends. I know plenty of people who never train their core and have abdominal development through the indirect work required to stabalize.

Others do need additional core work, but likely adding just a little will work fine.

It might be worth starting without any, and as you progress, adding in some if you deem it is necessary.

Posted on: Sat, 03/14/2020 - 21:02

Thank you so much. I'll see how I feel after 10 weeks.

sara alshehri
Posted on: Fri, 02/21/2020 - 05:06

What about cardio in this program?what do you recommend?hiit or liss?thx

sara alshehri
Posted on: Sat, 02/15/2020 - 01:50

do you think in this program to much volume? We are train the legs to much?! Can you explain to me plz

M&S Team Badge
Posted on: Tue, 02/18/2020 - 09:50

Hi Sara,

For some, it certainly could. Online workouts are simply templates. They're not written with any one person in mind. A lot of our women's programs are targeted towards those with aspirations to compete in physique competitions.

For general fitness and recreational use, you may want to modify or consider finding a different program.

Posted on: Sat, 02/08/2020 - 18:47

are those exercises leg slimming?

Jade Ochoa
Posted on: Tue, 01/21/2020 - 20:48

How much cardio would you suggest doing along with the weight lifting program in order to maximize fat loss/ improve cardiovascular fitness?

M&S Team Badge
Posted on: Wed, 01/22/2020 - 08:39

Hi Jade,

Maximizing fat loss will require a caloric deficit.

Maximizing cardiovascular fitness depends on your ultimate goal. If you simply want to reap the benefits of cardiovascular exercise, simply adding 30-45 mins of walking will do the trick when paired with a weight lifting program and excellent diet.

If you have more competitive goals, it may require more strenuous training to achieve.

Posted on: Sun, 01/12/2020 - 00:56

What can be done in place of the T-bar?

M&S Team Badge
Posted on: Mon, 01/13/2020 - 10:24

Hi Jewelz,

Any row variation will do the trick.

Liv Berts
Posted on: Thu, 01/09/2020 - 19:17

Hi Josh,

I run competitively so I am already pretty fit since I run almost daily, but I have been looking for some full body workouts to do a few times a week to gain muscle to improve my performance. Are these good for muscle gain, or do you have any programs you would recommend?


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