Full Bod Strength 4 Da Hunnies

Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! 

When it comes to women’s specific weight training, full body workouts make a lot of sense.

For one, women seem to have an accelerated recovery rate when compared to their male counterparts. Some of which can be explained by their relative intensity levels, natural muscle distribution, favorable mobility, and hormone profile.

All that, and let’s be real for second, women are tougher than men.

Reason number two, and as a result of reason number one, the increased training frequency leads to better muscle tone, strength, and leaner physiques.

So, if that sounds like something you’re personally interested in keep reading.

Outlined below is the best full body workout program for most (healthy) women.

Outlined below are 4 full body workouts perfect for women looking to build lean muscle, lose fat, and increase strength.

As written, the program can be performed in an every other day fashion where you rotate the workouts each day you go to the gym.

Alternatively, you can perform the workouts on Monday, Tuesday, Thursday, and Friday (or in a 2 days on/1 day off fashion).

Each workout is broken up into a primary workout. These are the exercises that are necessary to perform on that training day. For your rest periods, you’ll want to rest anywhere between 45-90 seconds. For larger lifts, such as squats, you may want to take the full 90 seconds.

After the primary workout on each day is an additional optional workout you can perform immediately after your primary full body workout. These additional workouts isolate the glutes, core, and arms. For your rest periods with these exercises, limit them to 30 seconds.

The reason for the two glute isolation workouts is due to the common goal among women to grow their glutes. This is best achieved through training the glutes at least 4 times per week, with two of the glute workouts being isolated-focus with higher repetitions.

Any of these additional bonus workouts can be altered in any way that best fits your own individual goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Overhead Press (Barbell)

One Arm Bent Over Row

Lat Pulldown

Goblet Squat

Stiff Leg Deadlift (Dumbbell)

Lateral Lunge

Bench Press (Barbell)

Pull-Up (Assisted)

Inverted Row

Sumo Deadlift (Barbell)

Hip Thrust (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Push Up

Hanging Leg Raise

Reverse Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

T-Bar Row

Hip Abductor (Machine)

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