Full-body workout plan for women: 4 days a week

A ready-made gym programme: 4 days a week (Mon, Tue, Thu, Fri), 24 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 Back, Legs, Abs

• Barbell Back Squat4 × 10
• Cable Pulldown4 × 10
• Dumbbell Lunge3 × 12
• Dumbbell Palm Rotational Bent Over Row3 × 12
• Sit-Up3 × 20
• High Plank3 × 45

Day 2 Shoulders, Glutes, Abs

• Far Leg Hip Thrust3 × 15
• Cable Donkey Kickback3 × 15
• Dumbbell Seated Shoulder Press3 × 10
• Dumbbell Standing Lateral Raise3 × 15
• Captains Chair Straight Leg Raise3 × 15
• Plank with Knee Tap3 × 30

Day 3 Chest, Legs, Biceps

• Dumbbell Single Leg Split Squat3 × 12
• Barbell Hip Thrust3 × 15
• Dumbbell Bench Press3 × 12
• Dumbbell Standing Biceps Curl3 × 12
• Cable Pushdown with Rope3 × 15
• Stability Ball Crunch3 × 20

Day 4 Back, Abs, Legs

• Dumbbell Romanian Deadlift4 × 10
• Hyperextension3 × 15
• Lever Standing Calf Raise4 × 15
• Dumbbell Rear Fly3 × 15
• Cable Twist3 × 15
• Sit-Up3 × 20

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.

App StoreGoogle PlayRuStore

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

• Full body, 2 days a week
• Full body, 3 days a week
• Split, 3 days a week
• Split, 4 days a week
• Split, 5 days a week