Full Body Workout 4 Days a Week for Women

full body workout routine 4 days a week

A full body workout 4 days a week for women, which includes specific weight training, seems like a lot of sense. There is one thing that makes this really good for most women. According to a study from Columbia University, women have longer-lasting stamina than men. Yes, we all know that men are generally stronger and faster than women. But when it comes to recovery after exercise, women do better than men.

So with a better recovery period and stamina, it will increase the frequency of your training to build better muscles, build strength, and make your body slimmer. So it seems like this could explain that women are tougher than men, right?

Related: 10 Mistakes People Make at the Beginning Workout Routines

Total Body Workout Routine for Women.

So this is a full body workout for a beginner level, 4 days per week of about 10 weeks for you to see results. With a workout time of between 60-90 minutes, you need a rest period of between 50-90 seconds. Some of the equipment needed besides your bodyweight include bands, barbells, cables, dumbbells, exercise balls, and machines.

So below are four types of exercises that will increase strength, build muscle, and lose fat. You can do this exercise with 2 training days and 1 day off mode. For example, you go to the gym on Monday and Tuesday, then take off on Wednesday. Then train again on Thursdays and Fridays, then take a day off on Saturdays and Sundays. Also, you are allowed to rotate the exercise each time you go to the gym.

These exercises consist of main exercises and additional exercises. With the rest time being shorter to 30 seconds, additional training is very beneficial for women, especially to get sexy butts, flat stomach, and toned arms.

#1 Beginner Women’s Full Body Workout on Monday.

Military Press46-8
One-arm Dumbbell Row46-8
Lat Pulldown38-12
Leg Press38-12
Barbell Squat46-8
Dumbbell Bulgarian Split Squat48-12

You can do additional exercises with single-leg glute bridge, bodyweight hyperextension, and hip thrusts with bands, each in 3 sets of 8-12 reps.

#2 Beginner Women’s Full Body Workout on Tuesday.

Stiff-Legged Dumbbell Deadlifts38-12
Dumbbell Goblet Squat38-12
Side Lunge312
Dumbbell Bench Press310
Barbell Inverted Row36-8
Assited Pull-up (Bands/Machines)36-8

Optional exercises on Tuesday are dumbbell bicep curls and triceps rope extensions, each completed in 3 sets of 12 reps.

Related: Best Gym Workout for Beginners to Lose Weight

#3 Beginner Women’s Full Body Workout on Thursday.

Barbell Hip Thrust46-8
Barbell Bent-over Row46-8
Seated Overhead Dumbbell Press38-12
Dumbbell Side Lateral Raise38-10

Additional exercises on Thursdays will isolate your abdominal muscles, including planks, crunches, and hanging leg raises. Each completed in 3 sets with reps according to your ability.

#4 Beginner Women’s Full Body Workout on Friday.

Dumbbell Rear Lunge38-12
Plie Dumbbell Squat38-12
Barbell Deadlift36-8
Landmine Row36-8
Incline Dumbbell Press312
Cable Rope Face Pull38-12

Optional exercises on day four will activate your glutes such as the bodyweight glute kickback, hip abduction, and adduction machines which must complete in 3 sets of 10-12 reps.

Read more: Best Landmine Exercises


By following the exercise program above, now you know what to do in the gym. In a matter of weeks, you can make significant progress with the right strategy and plan. To maximize results, gradually increase the weight you are lifting. The last few reps should be challenging, but getting them right is much more important.

Most women probably never gain enough weight for a great workout. They think if they pick up that weight, the next morning they’ll wake up looking like WWE superstars. For this reason, these ladies will return to the gym with little pink dumbbells the next day.

Actually, weight training for women will not make your muscles bigger. But this strength training only increases your physical strength. So if you are one of those who think that you will become the Hulk, you need to forget that opinion now.

Finally, this full body workout 4 days per week is useful for reducing fat, increasing strength, or whatever your fitness goals are. You can also customize these exercises in any way to suit your individual needs and can use it with a variety of equipment available at your gym.

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