Full-body workout plan for women: 3 days a week
A ready-made gym programme: 3 days a week (Mon, Wed, Fri), 18 exercises, sets and reps for each day. Each workout trains the whole body, which suits a schedule with few sessions.
Under each exercise: sets × reps.
Day 1 Chest, Back, Legs
Barbell Back Squat4 × 10
Cable Pulldown4 × 10
Dumbbell Bench Press3 × 12
Dumbbell Hip Thrust on Bench3 × 15
Dumbbell Standing Biceps Curl3 × 12
Captains Chair Straight Leg Raise3 × 15
Day 2 Shoulders, Abs, Back
Dumbbell Romanian Deadlift4 × 10
Hyperextension3 × 15
Dumbbell Seated Shoulder Press3 × 10
Dumbbell Standing Lateral Raise3 × 15
Sit-Up3 × 20
Front Plank with Leg Lift3 × 30
Day 3 Glutes, Back, Legs
Dumbbell Rear Lunge3 × 12
Barbell Hip Thrust3 × 15
Cable Donkey Kickback3 × 15
Dumbbell Palm Rotational Bent Over Row3 × 12
Lever Standing Calf Raise4 × 15
Side Plank3 × 30
This programme is already in Gloox
Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.
On a computer? Point your phone's camera here to get the app.
Who full body is for
Beginners and anyone with 2–4 gym days a week. Every muscle is trained several times a week, and missing one session does not skip a whole muscle group.
How to progress
Start with a weight that leaves 2–3 reps in the tank. Once every set reaches the top of the rep range, add 2.5–5 %. Keep at least one rest day between workouts.
Questions
Is full body good for building muscle?
Yes, as long as weights or reps go up week by week and you eat enough calories and protein.
How long to rest between sets?
2–3 minutes on the big lifts, 60–90 seconds on isolation exercises.