The Best Full Body Workout Routine for Women

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

Lose Fat
Full Body
Beginner
10 weeks
4
60-90 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines
Female
download pdfDownload 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

Conclusion

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!

101 Comments+ Post Comment

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

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!

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Posted Thu, 11/19/2020 - 10:08
Abigail_M&S

Hey JazJones - so glad you like this workout!

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

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!

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Posted Thu, 11/12/2020 - 10:44
Abigail_M&S

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.

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

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!

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Posted Mon, 09/28/2020 - 13:39
Abigail_M&S

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

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

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..

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Posted Fri, 10/02/2020 - 09:41
Abigail_M&S

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 (https://www.muscleandstrength.com/workouts/12-week-push-pull-legs-for-women). 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
ETC...

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

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

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Posted Fri, 09/25/2020 - 16:32
Abigail_M&S

Hey Julia - You could do the following:

Week 1:
M - Workout 1
T - REST
W - Workout 2
Th - REST
F - Workout 3
S&S - REST

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

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

Thanks

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Posted Fri, 08/14/2020 - 09:49
Yoshi

Thanks for reaching out Dakora.

You can definitely use this program to hit your goals!

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

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?
Thanks
Imrana:)

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Posted Fri, 08/14/2020 - 09:49
Yoshi

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...

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

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.

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Posted Fri, 08/14/2020 - 09:48
Yoshi

Glad we could help, Jasmine!

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Posted Sun, 03/08/2020 - 16:26
Laura-Ashlee

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!

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Posted Mon, 03/09/2020 - 14:50
JoshEngland

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.

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Posted Sat, 03/14/2020 - 21:02
Laura-Ashlee

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

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

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

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

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

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Posted Tue, 02/18/2020 - 09:50
JoshEngland

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.

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

are those exercises leg slimming?

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

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

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Posted Wed, 01/22/2020 - 08:39
JoshEngland

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.

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

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

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Posted Mon, 01/13/2020 - 10:24
JoshEngland

Hi Jewelz,

Any row variation will do the trick.

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

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?

Thanks!

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Posted Fri, 01/10/2020 - 10:56
JoshEngland

Hi Liv,

I don't have a lot of experience working with competitive runners. My main expertise is altering body composition.

That being said, I feel as though these particular workouts would have too much lower body work for someone who performs running training.

My suggestion would be to partner with a coach to develop a strength-based split that wont negatively affect your ability to perform on the track while also helping you accomplish your muscle building goals.

In the meantime, something like this workout would provide less stimulus to avoid risking your running performance while also aiding in overall muscle gain:

How to set up the split for performance:

https://www.muscleandstrength.com/articles/how-to-use-sprints-for-fat-lo...

Workouts to alternate on training days:

https://www.muscleandstrength.com/workouts/4-day-rp21-rest-pause-workout...

Hope this helps!

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Posted Sat, 01/11/2020 - 00:31
Liv Berts

Thank you so much this is great!

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Posted Tue, 12/31/2019 - 15:37
Sally Nae

Is it 45 seconds to rest in between reps or in between exercises?

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Posted Tue, 12/31/2019 - 16:40
JoshEngland

Hi Sally,

45-90 seconds in between both.

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Posted Mon, 12/30/2019 - 18:13
Jemima

Hello Josh,
I have not yet started the workout, but I am wondering if it is possible to lose weight while building muscles with this workout program.

Thanks

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Posted Tue, 12/31/2019 - 16:42
JoshEngland

Hi Jemima,

Generally, it's only possible if you're a true beginner to do both. After a certain amount of time training, your body begins to become conditioned and it requires different caloric amounts to accomplish one or the other (to lose fat, you'll need to be in a deficit and to build muscle you'll need to be in a surplus).

Hope this helps!

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Posted Sun, 12/29/2019 - 16:37
Lisa Williams

How much cv do I do as well as a program ?

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Posted Wed, 12/18/2019 - 08:53
Dene Sellers

So just wondering donI do all four workouts innone day or Day 1 workout 1 and so on?

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Posted Wed, 12/18/2019 - 14:23
JoshEngland

Hi Dene,

One workout per training day. So, your second example would be correct.

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Posted Thu, 11/21/2019 - 04:49
mina

hi, I need to know how i should pick the right weight for any exercise to start with and how increase the weight as going forward?

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Posted Thu, 11/21/2019 - 13:24
JoshEngland

Hi Mina,

Pick 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.

In terms of progressing, I'd recommend giving this a read: https://www.muscleandstrength.com/articles/4-ways-achieve-progressive-ov...

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Posted Sun, 11/17/2019 - 16:35
Soohie

Hi Josh,
I love this program and have seen great progress. I am just about to start my 8th week. I plan to switch up after 10 weeks to a new program as I like to change up my gym routine every so often so I don’t get bored. Do you have a suggested program to do after this? I’d like to continue to increase my strength with my lifts and build muscle. I enjoy doing 4 workouts a week and have enjoyed the full body splits. Any advice you have would be appreciated! Thanks!

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Posted Mon, 11/18/2019 - 16:19
JoshEngland

Hi Soohie,

Happy to hear about your success and that you've enjoyed the program!

We do not have anything currently on the website that is identical to this structure with the 4 days per week + full body routines. However, you can keep the same format and trade out certain exercises for variations of that exercise to keep things from getting stale.

For instance, you could trade out the squat for the front squat and goblet squat for a landmine squat. You can also trade in dumbbell variations for kettlebell, barbell, machine, or landmine variations.

Really, by switching up variations as opposed to routines, you options are somewhat limitless.

Hope this helps!

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Posted Sat, 11/02/2019 - 18:43
Megan Sobotka

Hiya Josh,
Just an appreciation post, have weight trained for over 10 years, I love this group of workouts, my go to when I need effective and quick.
Your advice is always spot on too!
Thank you
Megan

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Posted Mon, 11/04/2019 - 16:13
JoshEngland

Hi Megan,

You're too kind! Thank you!

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Posted Sun, 10/20/2019 - 00:26
Dieu Khue

Hello,

I love this workout. I finished 10 weeks and get the good results.
Josh England, i would like to send my Sincere thanks to you especially.

Thank you!

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Posted Wed, 10/23/2019 - 11:18
JoshEngland

Hi Dieu,

That is AWESOME!!! Congratulations on your results and thank you for giving the program a try and trusting the process.

Best of luck with whichever workout you decide to do next!

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Posted Sat, 11/30/2019 - 09:22
Dieu Khue

Thanks JoshEngland!

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Posted Tue, 11/12/2019 - 06:29
Dieu Khue

Hi Josh England,

I need your advice for the next workout I should go.

Hope to get it soon.

Thanks a lot.

Regards,
Dieu Khue

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Posted Tue, 11/12/2019 - 12:13
JoshEngland

Hi Dieu,

It depends on your current goals and how many days you have to dedicate to working out.

If this program is still working for you and you're still making progress, there's really no reason to switch it up.

If progress has stalled, any of these workouts would be a fine routine to transition to; https://www.muscleandstrength.com/workouts/women

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Posted Sat, 10/19/2019 - 18:32
Sharon

I am just starting the "Full Body Workout". I have set up my peps to motivate. I am within 3 pounds of an idea weight for me, about 26-29% body fat. How can I keep up my energy? I can't do Whey products.

Thans

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Posted Wed, 10/23/2019 - 11:17
JoshEngland

Hi Sharon,

If you're having issues with your energy levels, I'd first recommend evaluating your sleep. After that, evaluate your carb intake to ensure you're eating plenty to fuel your workouts and lifestyle. After that, maybe add a cup of coffee or 2 if needed and medically able to do so.