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

Full Body Workout Plan for Females

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

Women Full Body Workout

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 1Warm-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.

MondayWednesdayFriday
Dumbbell SquatDB Front LungesLeg Press
Chin-upsOverhead PressSeated Cable Rowing
Front Lat Pulldown Pec Deck FlyKnee Push-ups
Incline DB Bench pressUnilateral RowDumbbell Curl
Dumbbell Lateral RaisesDB Hip ThrustMachine Leg Curl

Week 2

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Leg PressFlat Bench PressFront Lat Pulldown
Military PressPec Deck FlySeated Cable Rowing
Chin-upsDB Lateral RaiseBar Dips
Reverse Pec Dec FlyOne-arm DB Row DB Romanian Deadlift
One-arm Tricep ExtensionStep-upHip Thrust

Week 3

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Hack SquatIncline DB Bench PressRack Pull Deadlift
Arnold PressPec Deck FlyV-Grip Lat Pulldown
Chin-upsDB Lateral RaiseSeated Cable Rowing
DB Rear Delt FlyBarbell CurlBar Dips
Triceps PushdownFront LungesHip Thrust
Women’s Full Body Gym Workout Plan

Week 4

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Hack SquatIncline DB Bench PressPop Squats
Arnold PressPec Deck FlyV-Grip Lat Pulldown
Chin-upsDB Lateral RaiseBarbell T rowing
Reverse Pec Dec FlyPreacher CurlBar Dips
OH Triceps ExtensionHip ThrustRomanian Deadlift

Week 5

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Hack SquatIncline DB Bench PressConventional Deadlift
Chin-upsPec Deck FlyV-Grip Lat Pulldown
Seated IYT RaisesDB Lateral RaiseOne-arm DB Row
Diamond Push-upPreacher CurlBar Dips
H2L Cable ChopHip ThrustDumbbell Leg Curl

Week 6

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Back SquatIncline DB Bench PressConventional Deadlift
Chin-upsH2L Cable Chest FlyMedium-Grip Lat Pulldown
Incline IYT Raises1-arm Cable Lateral RaiseBent-over Barbell Row
Rope PushdownConcentration CurlBar Dips
H2L Cable ChopHip ThrustProne Frog Curl

Week 7

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
DB Front LungesFlat DB Bench PressPop Squats
Chin-upsSeated Machine FlyV-Grip Lat Pulldown
Seated IYT RaisesDB Lateral RaiseSeated Cable Row
Rope PushdownRear Delt DB RaisesBar Dips
H2L Cable ChopHip ThrustLong Leg March

Week 8

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Barbell JammersFlat DB Bench PressConventional Deadlift
Chin-upsH2L Cable Chest FlyV-Grip Lat Pulldown
Curtsy Lunge1-arm Cable Lateral RaiseOne-arm DB Row
Skull CrusherBarbell ShrugBar Dips
H2L Cable ChopLeg ExtensionDumbbell Frog Pumps

Week 9

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Back SquatFlat DB Bench PressCursty Lunges
Chin-upsH2L Cable Chest FlyV-Grip Lat Pulldown
Curtsy Lunge1-arm Cable Lateral RaiseSeated Cable Row
Skull CrusherBarbell ShrugBar Dips
H2L Cable ChopStep-upSingle-leg RDL

Week 10

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-3 minutes
MondayWednesdayFriday
Barbell JammersFlat DB Bench PressConventional Deadlift
Chin-upsH2L Cable Chest FlyV-Grip Lat Pulldown
Curtsy Lunge1-arm Cable Lateral RaiseOne-arm DB Row
Skull CrusherBarbell ShrugBar Dips
H2L Cable ChopLeg PressBulgarian 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)

Does Lifting Weight Makes Women Bulky?

Whether male or female, lifting weights is necessary for everyone who wants to have strong muscles, better body composition, and healthy cardiovascular health. Weight training doesn’t make women bulky, aimlessly eating, improper sleeping, sedentary lifestyle, and genetics do.

Can This Program Help Lose Weight?

No. As long as you take care of your macros and consume more calories than your body needs, no workout program will be able to shed off fats. However, this program can help build strong muscles, improve your shape, and enhance your overall fitness. (Looking for a weight loss program? You can check out this 4-day fat loss routine)

Can You Perform Cardio on Rest Days?

Yes, you can do low-impact aerobic exercises to enhance your cardiovascular fitness. However, it entirely depends on your fitness level and goal.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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