Full body workout for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 8 to 9 exercises, about 64 minutes and 460 kcal on average. Most sets go to legs, back and abs.
- Level: Beginner
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 40
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
| Dumbbell squat to shoulder press | 3 × 12 |
| Dumbbell Romanian deadlift | 2 × 12 |
| Machine fly | 2 × 12 |
| Wide grip lat pulldown | 3 × 12 |
| Machine seated hip abduction | 3 × 15 |
| Decline bench crunchsuperset | 2 × 20 |
| Bicycle crunchsuperset | 2 × 20 |
| Brisk walking | 30 min |
2. Leg day
| Dumbbell squat | 2 × 12 |
| Single-leg barbell hip thrust | 2 × 12 |
| Alternating dumbbell side squat | 2 × 10 |
| Seated leg extensionsuperset | 2 × 12 |
| Lying leg curlsuperset | 2 × 12 |
| Machine seated hip abduction | 3 × 15 |
| Barbell standing calf raises | 3 × 12 |
| Brisk walking | 30 min |
3. Upper body
| Lat pulldown | 2 × 12 |
| Machine fly | 2 × 12 |
| Seated cable row | 2 × 12 |
| Seated machine chest press | 2 × 12 |
| Cable bicep curlsuperset | 3 × 12 |
| Cable pushdownsuperset | 3 × 12 |
| Dumbbell lateral raise | 3 × 12 |
| Captain's chair leg raise | 2 × 12 |
| Brisk walking | 30 min |
4. Full body
| Alternating dumbbell side lunge | 2 × 10 |
| Wide grip lat pulldown | 2 × 12 |
| Mountain climbers | 3 × 16 |
| Dumbbell single-leg step-up | 3 × 10 |
| Machine shoulder press | 2 × 10 |
| Single-leg 45-degree leg press | 2 × 12 |
| Barbell Pendlay row | 2 × 12 |
| Bicycle crunch | 3 × 20 |
| Brisk walking | 30 min |
5. Leg day
| Dumbbell reverse lunge | 2 × 10 |
| Leg presssuperset | 3 × 12 |
| Dumbbell Romanian deadliftsuperset | 3 × 12 |
| Seated machine hip adduction | 2 × 12 |
| Single-leg cable Romanian deadlift | 2 × 12 |
| Standing cable hip abduction | 2 × 12 |
| Seated calf raise | 3 × 12 |
| Brisk walking | 30 min |
6. Upper body
| Assisted wide-grip pull-ups | 2 × 12 |
| Incline dumbbell chest press | 2 × 12 |
| Single-arm cable bent-over row | 3 × 12 |
| Dumbbell flat bench fly | 3 × 12 |
| Standing alternating dumbbell bicep curlsuperset | 2 × 20 |
| Dumbbell triceps kickbacksuperset | 3 × 12 |
| Dumbbell lateral raise | 3 × 12 |
| Machine crunch | 3 × 20 |
| Brisk walking | 30 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.
