Advanced full body workout for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 10 to 12 exercises, about 108 minutes and 760 kcal on average. Most sets go to legs, arms and back.
- Level: Advanced
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 57
Made for experienced lifters: more sets, heavy compound lifts and supersets. If you haven't trained in a while, start with the intermediate level.
Workouts in this program
1. Legs, glutes, chest, calves
| Barbell squat | 4 × 12 |
| Dumbbell reverse lunge | 4 × 12 |
| Alternating dumbbell side squat | 4 × 12 |
| Seated leg extension | 4 × 12 |
| Seated machine chest press | 4 × 12 |
| Dumbbell flat bench fly | 4 × 12 |
| Push-ups | 4 × 12 |
| Smith machine calf raise | 5 × 12 |
| Seated calf raise | 5 × 12 |
| Brisk walking | 40 min |
2. Legs, glutes, arms
3. Back, shoulders, abs
| Straight-arm cable pulldown | 4 × 12 |
| Assisted parallel close-grip pull-up | 4 × 12 |
| Seated cable row | 4 × 12 |
| Lat pulldown | 4 × 12 |
| Plate front raise | 4 × 12 |
| Dumbbell lateral raise | 4 × 12 |
| Reverse machine fly | 4 × 12 |
| Decline bench crunchsuperset | 4 × 25 |
| Alternating toe tapssuperset | 4 × 12 |
| Captain's chair leg raise | 4 × 15 |
| Brisk walking | 40 min |
4. Legs, glutes, chest, calves
| Leg press | 4 × 12 |
| Barbell split squat | 4 × 12 |
| Dumbbell single-leg step-up | 4 × 12 |
| Bulgarian split squat | 4 × 12 |
| Incline dumbbell chest press | 4 × 12 |
| Machine fly | 4 × 12 |
| Barbell bench press | 4 × 12 |
| Barbell standing calf raises | 5 × 12 |
| Seated calf raise | 5 × 12 |
| Brisk walking | 40 min |
5. Hamstrings, glutes, arms
6. Back, shoulders, abs
| Assisted wide-grip pull-ups | 4 × 12 |
| Wide grip lat pulldown | 4 × 12 |
| Single-arm dumbbell row, right | 4 × 12 |
| Single-arm cable bent-over row | 4 × 12 |
| Barbell upright row | 4 × 12 |
| Machine shoulder press | 4 × 12 |
| Cable rear drive | 4 × 12 |
| Decline bench oblique crunch | 4 × 20 |
| Machine crunchsuperset | 4 × 15 |
| Reverse crunchessuperset | 4 × 15 |
| Brisk walking | 40 min |
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
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