10-Week Full Body Workout Plan for Females w/PDF

Strength training isn’t limited to men only; females have also become serious about lifting weights and getting strong.

Many women lift weights to build strength, increase muscle tone, improve endurance, and enhance physical and mental well-being.

So, if you’re also planning to start strength training, this may be the best time for you.

And when it comes to starting weight training, there’s no better routine than the full-body workout.

The total-body workout is a popular training program that involves performing exercises for every major muscle group within each session.

It is a great way to enhance overall fitness, from developing strong muscles to improving cardiovascular fitness.

In this article, I’ve shared an ultimate 10-week full body workout plan for females that can help build foundational strength, shape your physique, and take your fitness to the next level.

The Ultimate 10-Week Full Body Workout Plan for Females

This workout program includes lifting three times a week (alternate day). A 3-day full body workout routine allows you to target every muscle group efficiently and help achieve decent results.

The one session will take around 45 minutes to one hour to complete. You can increase and decrease the session’s duration based on your fitness level.

Warm-up: Start your training session with 10 minutes of warm-up workout, then perform the main lifting exercises. Here are some examples of warm-up exercises you can do before strength training:

Warm-up 1	Warm-up 2
Front Leg Swings (10 reps/leg)	5-min Full Body Foam Rolling
Jumping Jacks (15-sec)	Inchworm (15-sec)
Mountain Climber (15-sec)	Lateral Leg Swings (10 reps/leg)
High Knees (15-sec)	Mountain Climber (15-sec)
Bear Crawls (30-sec)	Squat Jumps (10 reps)
Treadmill (5 min)	Stationary Bike (5 min)

Okay! So, here’s the complete 10-week female full body workout plan.

Week 1

Perform three sets of 10 to 12 reps with one to three minutes of rest between sets.

Monday	Wednesday	Friday
Dumbbell Squat	DB Front Lunges	Leg Press
Chin-ups	Overhead Press	Seated Cable Rowing
Front Lat Pulldown	Pec Deck Fly	Knee Push-ups
Incline DB Bench press	Unilateral Row	Dumbbell Curl
Dumbbell Lateral Raises	DB Hip Thrust	Machine Leg Curl

Week 2

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Leg Press	Flat Bench Press	Front Lat Pulldown
Military Press	Pec Deck Fly	Seated Cable Rowing
Chin-ups	DB Lateral Raise	Bar Dips
Reverse Pec Dec Fly	One-arm DB Row	DB Romanian Deadlift
One-arm Tricep Extension	Step-up	Hip Thrust

Week 3

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Hack Squat	Incline DB Bench Press	Rack Pull Deadlift
Arnold Press	Pec Deck Fly	V-Grip Lat Pulldown
Chin-ups	DB Lateral Raise	Seated Cable Rowing
DB Rear Delt Fly	Barbell Curl	Bar Dips
Triceps Pushdown	Front Lunges	Hip Thrust

Week 4

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Hack Squat	Incline DB Bench Press	Pop Squats
Arnold Press	Pec Deck Fly	V-Grip Lat Pulldown
Chin-ups	DB Lateral Raise	Barbell T rowing
Reverse Pec Dec Fly	Preacher Curl	Bar Dips
OH Triceps Extension	Hip Thrust	Romanian Deadlift

Week 5

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Hack Squat	Incline DB Bench Press	Conventional Deadlift
Chin-ups	Pec Deck Fly	V-Grip Lat Pulldown
Seated IYT Raises	DB Lateral Raise	One-arm DB Row
Diamond Push-up	Preacher Curl	Bar Dips
H2L Cable Chop	Hip Thrust	Dumbbell Leg Curl

Week 6

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Back Squat	Incline DB Bench Press	Conventional Deadlift
Chin-ups	H2L Cable Chest Fly	Medium-Grip Lat Pulldown
Incline IYT Raises	1-arm Cable Lateral Raise	Bent-over Barbell Row
Rope Pushdown	Concentration Curl	Bar Dips
H2L Cable Chop	Hip Thrust	Prone Frog Curl

Week 7

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
DB Front Lunges	Flat DB Bench Press	Pop Squats
Chin-ups	Seated Machine Fly	V-Grip Lat Pulldown
Seated IYT Raises	DB Lateral Raise	Seated Cable Row
Rope Pushdown	Rear Delt DB Raises	Bar Dips
H2L Cable Chop	Hip Thrust	Long Leg March

Week 8

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Barbell Jammers	Flat DB Bench Press	Conventional Deadlift
Chin-ups	H2L Cable Chest Fly	V-Grip Lat Pulldown
Curtsy Lunge	1-arm Cable Lateral Raise	One-arm DB Row
Skull Crusher	Barbell Shrug	Bar Dips
H2L Cable Chop	Leg Extension	Dumbbell Frog Pumps

Week 9

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Back Squat	Flat DB Bench Press	Cursty Lunges
Chin-ups	H2L Cable Chest Fly	V-Grip Lat Pulldown
Curtsy Lunge	1-arm Cable Lateral Raise	Seated Cable Row
Skull Crusher	Barbell Shrug	Bar Dips
H2L Cable Chop	Step-up	Single-leg RDL

Week 10

• Sets: 3
• Reps: 10-15
• Rest: 1-3 minutes

Monday	Wednesday	Friday
Barbell Jammers	Flat DB Bench Press	Conventional Deadlift
Chin-ups	H2L Cable Chest Fly	V-Grip Lat Pulldown
Curtsy Lunge	1-arm Cable Lateral Raise	One-arm DB Row
Skull Crusher	Barbell Shrug	Bar Dips
H2L Cable Chop	Leg Press	Bulgarian Split Squat

The Full Body Workout Routine for Females PDF

Key Tips for Achieving Optimal Results

1. Consume a light meal prior to the workout to optimize your performance. You can take your pre-workout meal 30 minutes to 2 hours before the training, depending on the kind of food you consume. Examples include chicken salad, oatmeal, energy bars, and peanut butter with toast.
2. Try to exercise when you feel the most active. It could be morning, afternoon, or evening.
3. Keep yourself hydrated during the workout to prevent injuries and uneasiness and enhance performance.
4. Never skip your post-workout meal, as it plays a crucial role in muscle building. You can take 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, know your goal before deciding the quantity). Examples of post-workout meals: Protein shake and banana, grilled chicken with roasted vegetables and rice, and oatmeal with yogurt, almonds, and berries.
5. Increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.

Frequently Asked Questions (FAQs)