Easy full body for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 3 workouts, each with 10 to 11 exercises, about 60 minutes and 400 kcal on average. Most sets go to legs, back and chest.
- Level: Beginner
- Per week: 3-4
- Workouts in cycle: 3
- Weeks: 4
- Exercises: 20
Good if you're just starting or coming back after a break: simple exercises, few sets, more time for technique.
Workouts in this program
1. Full body 1
| Brisk walking | 5 min |
| Dumbbell single-leg step-up | 3 × 12 |
| Close-grip push-upsuperset | 3 × 15 |
| Bodyweight squatsuperset | 3 × 12 |
| Alternating arm and leg plank | 1 min |
| Seated machine hip adductionsuperset | 4 × 15 |
| Machine seated hip abductionsuperset | 4 × 15 |
| Seated leg extension | 4 × 12 |
| Reverse-grip lat pulldown | 3 × 12 |
| Seated cable row | 3 × 12 |
| Mountain climbers | 1 min |
2. Full body 2
| Brisk walking | 5 min |
| Bodyweight squat | 3 × 15 |
| Dumbbell squat to shoulder press | 3 × 12 |
| Alternating toe taps | 3 × 15 |
| Lying leg curl | 4 × 12 |
| Seated machine hip adductionsuperset | 4 × 15 |
| Machine seated hip abductionsuperset | 4 × 15 |
| Lat pulldown | 3 × 12 |
| Seated machine chest press | 3 × 12 |
| Bodyweight reverse lunge | 3 × 15 |
3. Full body 3
| Brisk walking | 5 min |
| Dumbbell single-leg step-up | 3 × 12 |
| Close-grip push-up | 3 × 15 |
| Bodyweight squat | 3 × 15 |
| Bicycle crunch | 1 min |
| Dumbbell single-leg Romanian deadlift | 4 × 15 |
| Barbell hip thrust | 4 × 15 |
| Reverse-grip lat pulldown | 3 × 12 |
| Seated cable row | 3 × 12 |
| Mountain climbers | 1 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.
