Intermediate full body workout for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 10 to 10 exercises, about 87 minutes and 630 kcal on average. Most sets go to legs, arms and abs.
- Level: Intermediate
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 49
For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.
Workouts in this program
1. Legs, back, biceps
| Bulgarian split squat | 3 × 12 |
| Dumbbell reverse lunge | 3 × 12 |
| Seated leg extension | 3 × 12 |
| Wide grip lat pulldown | 3 × 12 |
| Single-arm cable bent-over row | 3 × 12 |
| Straight-arm cable pulldown | 3 × 12 |
| Standing alternating dumbbell bicep curlsuperset | 3 × 24 |
| Single-arm cable bicep curlsuperset | 3 × 12 |
| Single-arm dumbbell preacher curl | 3 × 12 |
| Brisk walking | 35 min |
2. Legs, shoulders, calves
| Lying leg curl | 3 × 12 |
| Barbell hip thrust | 3 × 12 |
| Barbell Romanian deadlift | 3 × 12 |
| Single-leg cable Romanian deadlift | 3 × 12 |
| Machine shoulder press | 3 × 12 |
| Dumbbell lateral raise | 3 × 12 |
| Dumbbell bent-over rear delt fly | 3 × 12 |
| Smith machine calf raise | 4 × 12 |
| Seated calf raise | 4 × 12 |
| Brisk walking | 35 min |
3. Chest, triceps
| Machine fly | 3 × 12 |
| Incline dumbbell chest press | 3 × 12 |
| Dumbbell flat bench fly | 3 × 12 |
| Single-arm dumbbell triceps kickback | 3 × 12 |
| Cable overhead extension with rope | 3 × 12 |
| Machine triceps extension | 3 × 12 |
| Decline bench crunch | 3 × 12 |
| Alternating toe taps | 3 × 12 |
| Captain's chair leg raise | 3 × 12 |
| Brisk walking | 35 min |
4. Legs, glutes, back, biceps
| Barbell squat | 4 × 12 |
| Barbell split squat | 3 × 12 |
| Dumbbell single-leg step-up | 3 × 12 |
| Wide grip lat pulldown | 4 × 12 |
| Single-arm dumbbell row, right | 3 × 12 |
| Reverse-grip lat pulldown | 3 × 12 |
| Barbell biceps curl | 4 × 12 |
| Incline dumbbell curl | 3 × 12 |
| Single-arm cable bicep curl | 3 × 12 |
| Brisk walking | 35 min |
5. Legs, glutes, shoulders, calves
| 45-degree hyperextension | 3 × 12 |
| Single-leg barbell hip thrust | 4 × 12 |
| Dumbbell single-leg Romanian deadlift | 3 × 12 |
| Machine seated hip abduction | 3 × 12 |
| Plate front raise | 3 × 12 |
| Dumbbell lateral raise | 4 × 12 |
| Cable rear drive | 3 × 12 |
| Barbell standing calf raises | 4 × 12 |
| Seated calf raise | 4 × 12 |
| Brisk walking | 35 min |
6. Chest, abs, triceps
| Push-ups | 3 × 12 |
| Seated machine chest press | 4 × 12 |
| Machine fly | 3 × 12 |
| Cable pushdown | 4 × 12 |
| Seated dumbbell overhead triceps extension | 3 × 12 |
| Machine triceps extension | 3 × 12 |
| Raised leg crunches | 4 × 12 |
| Decline bench oblique crunchsuperset | 4 × 12 |
| Reverse crunchessuperset | 4 × 12 |
| Brisk walking | 35 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.
