Full body gym workout plan female

"Unlock Your Strength: Full Body Gym Workout Plan for Females. Empower your fitness journey with our comprehensive full-body workout plan tailored for women. Sculpt and tone every muscle group with a combination of effective exercises. Whether you're a beginner or a fitness enthusiast, this plan will help you achieve your goals and boost overall strength and confidence. Take the first step towards a fitter you with our expertly crafted gym workout plan."
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Are you a woman looking to embark on a journey of fitness and strength? Congratulations on taking the first step towards a healthier and more confident you! Engaging in regular full body workouts at the gym can have numerous benefits, such as improving your cardiovascular health, building muscle tone, increasing strength, and boosting your overall well-being. In this blog post “Full body gym workout plan female”, we will present a comprehensive full body gym workout plan specifically designed for female. Whether you’re a beginner or a seasoned gym-goer, this plan will guide you through a series of exercises that target major muscle groups, ensuring a balanced and effective workout routine. Additionally, we have included a downloadable PDF at the end of this post for your convenience.

Read Also: Full Body Workout at Home

Warm-up (5-10 minutes):

Before diving into the main workout, it is essential to prepare your body with a proper warm-up. Spend 5-10 minutes engaging in light cardio activities like brisk walking, jogging, or cycling. Warming up increases blood flow to your muscles, elevates your heart rate, and reduces the risk of injury.

The Full Body Gym Workout Plan:

Squats (3 sets of 12 reps):

Begin with squats to engage your glutes, quadriceps, and hamstrings. Stand with your feet shoulder-width apart, keep your back straight, and lower yourself as if sitting in an imaginary chair. Push through your heels to return to the starting position.

Dumbbell Chest Press (3 sets of 10 reps):

This exercise targets your chest, shoulders, and triceps. Lie on a flat bench with dumbbells in hand, palms facing forward. Lower the weights to your chest, then push them back up to the starting position, fully extending your arms.

Deadlifts (3 sets of 8 reps):

Deadlifts work your glutes, hamstrings, and lower back. Stand with feet hip-width apart, grab a barbell with an overhand grip, and lift it with a straight back, keeping the barbell close to your body. Lower the barbell back down to complete one rep.

Lat Pull-Downs (3 sets of 10 reps):

Strengthen your back and biceps with lat pull-downs. Sit on the machine with your feet flat on the floor, grip the bar wider than shoulder-width apart, and pull the bar down to your chest. Slowly release it back up.

Leg Press (3 sets of 12 reps):

The leg press targets your quadriceps, hamstrings, and glutes. Sit on the machine with your feet shoulder-width apart on the platform. Push the platform away from you until your legs are fully extended, then slowly return to the starting position.

Dumbbell Shoulder Press (3 sets of 10 reps):

This exercise engages your shoulders and triceps. Sit on a bench with a back support, hold dumbbells at shoulder height, palms facing forward, and push the weights upward until your arms are fully extended. Lower them back down with control.

Plank (3 sets, hold for 30-60 seconds):

Strengthen your core with planks. Start in a push-up position, but with your forearms on the ground. Keep your body in a straight line from head to heels, engaging your core throughout the hold.

Seated Cable Row (3 sets of 10 reps):

Target your back and biceps with seated cable rows. Sit on the machine, grab the handles with an overhand grip, and pull them toward your torso while squeezing your shoulder blades together. Slowly release the tension back to the starting position.

Cooldown (5-10 minutes):

As essential as warming up, cooling down is vital to ease your heart rate and prevent muscle soreness. Incorporate light stretching exercises for the major muscle groups you’ve targeted during the workout.


Remember, consistency and patience are the keys to progress in your fitness journey. Don’t forget to pair your workout routine with a balanced diet and adequate rest to optimize your results. Always listen to your body and make modifications as needed to accommodate your fitness level.


How often should I work out?

The frequency of your workouts depends on your fitness goals and current fitness level. For general health and fitness maintenance, it is recommended to engage in moderate-intensity exercise, such as the full body gym workout plan for women mentioned above, at least three to four times a week. However, if your aim is to build muscle or achieve specific fitness milestones, you may consider increasing your workout frequency to five or six days a week. Remember, always listen to your body and allow for sufficient rest and recovery between sessions.

Can I modify the exercises if I’m a beginner?

Absolutely! The full body gym workout plan can be adjusted to suit your individual needs and fitness level. As a beginner, it’s essential to start with lighter weights and focus on mastering proper form before increasing the intensity. If a particular exercise feels too challenging, consider using resistance bands or bodyweight alternatives to gradually build strength. Additionally, don’t hesitate to seek guidance from a fitness professional to ensure you’re performing the exercises correctly and safely.

Will lifting weights make me bulky?

No, lifting weights will not automatically make you bulky. Women have lower levels of testosterone compared to men, which is the primary hormone responsible for significant muscle mass gain. Strength training can help you achieve a toned and sculpted physique while improving your overall strength and metabolism. If your goal is to avoid excessive muscle gain, focus on a balanced workout routine that combines strength training with cardiovascular exercises and a balanced diet. This way, you can achieve the lean and fit body you desire without the fear of getting bulky.