Exercise Guide
When it comes to women’s weight training, **Full Body Workouts** are highly effective. Women typically benefit from an **accelerated recovery rate** compared to men, meaning increased training frequency leads to better muscle tone, strength gains, and leaner physiques.
This 12-week program utilizes four full-body sessions per week, maximizing training frequency to help you **build lean muscle, lose fat, and increase strength**.
Workout Summary
- Main Goal: Lose Fat / Build Lean Muscle
- Workout Type: Full Body Split (4 Days)
- Training Level: Beginner/Intermediate
- Program Duration: 12 weeks (Program written for 10 weeks of training)
- Days Per Week: 4
- Time Per Workout: 60–90 minutes
- Equipment Required: Barbell, Dumbbells, Cables, Machines, Bands, Bodyweight
🗓️ Weekly Schedule & Training Protocol
The program involves rotating through 4 unique full body workouts. This can be done in two ways:
- Option 1 (Rotation): Perform the workouts every other day (e.g., Mon: W1, Wed: W2, Fri: W3, Sun: W4, Tue: W1, etc.).
- Option 2 (Fixed): Perform the workouts on fixed days (e.g., Mon: W1, Tue: W2, Thurs: W3, Fri: W4).
Protocol Guidelines:
- Primary Workout Rest: 45–90 seconds (Use the full 90 seconds for large, heavy lifts like Squats/Deadlifts).
- Optional/Accessory Rest: Limit to 30 seconds between sets (Isolation lifts).
- Glute Focus: The program includes dedicated **glute isolation work** (Optional sections) on multiple days to maximize growth, a common goal among women.
🏋️ The 4 Full Body Workouts (Primary Focus)
Women’s Full Body Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 4 | 6–8 |
| Leg Press | 3 | 10–15 |
| Rear Foot Elevated Split Squat (per leg) | 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 (Glutes Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Hyperextension (Glute Focused) | 3 | 15–20 |
| Single Leg Glute Bridge (per leg) | 3 | 10–15 Each |
| Mini Band Hip Thruster | 3 | 15 |
Women’s Full Body Workout 2
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| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 12–15 |
| Dumbbell Stiff Legged Deadlift | 3 | 10–12 |
| Lateral Lunge (per leg) | 3 | 12 Each |
| Dumbbell Bench Press | 3 | 8–10 |
| (Assisted) Pull Up | 3 | Max |
| Inverted Row (Bodyweight) | 3 | Max |
Optional Additional Exercises 2 (Arms Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Curl | 3 | 12 |
| Rope Pressdown (Triceps) | 3 | 12 |
| EZ Bar Curl | 3 | 12 |
| EZ Bar Overhead Extension (Triceps) | 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 (Core Focused)
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| 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 (per leg) | 3 | 12–15 |
| Landmine Romanian Deadlift | 3 | 12–15 |
| T-Bar Row (or Dumbbell Supported Row) | 4 | 8–12 |
| Incline Dumbbell Bench Press | 3 | 12–15 |
| Cable Face Pull | 3 | 15–20 |
Optional Additional Exercises 4 (Glutes & Isolation Focused)
| Exercise | Sets | Reps |
|---|---|---|
| Frog Pumps | 3 | 20–25 |
| Glute Kick Back (per leg) | 3 | 15 Each |
| Adduction Machine (or Banded) | 3 | 12 |
| Abduction Machine (or Banded) | 3 | 12 |
💡 Final Conclusion & Customization
This full-body program is highly versatile and effective regardless of your goal (building muscle, burning fat, or increasing strength). Remember to:
- Prioritize Nutrition: For **fat loss** (main goal), maintain a consistent caloric deficit.
- Substitute Wisely: You can swap exercises, but ensure the new move targets the same muscle group and similar plane of motion.
- Consistency: The success of this high-frequency program relies entirely on showing up 4 times a week and challenging yourself.
