The Best Full Body Workout Routine for Women

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Strength & Toning
Fat Loss & Endurance
Full-Body Training

Equipment Needed

Cable Machine
Dumbbells
Resistance Bands
Bench (Optional)

Workout Schedule

Day 1 - Full-Body Strength A
Day 2 - Lower Body & Glutes
Day 3 - Upper Body & Core
Day 4 - Active Recovery & Mobility
Day 5 - Full-Body Strength B
Day 6 - Cardio & Endurance Focus
Day 7 - Rest & Recovery

Workout Summary

Main Goal: Build Strength & Muscle Tone
Workout Type: Progressive Routine
Program Duration: 6 Weeks
Training Level: Beginner to Intermediate

Overview

This 6-week program is designed to help women build lean muscle, improve endurance, and burn fat effectively. The workouts focus on full-body exercises, using cable machines, dumbbells, and bodyweight movements to maximize muscle activation while keeping the intensity high.

Each session includes a balanced mix of strength, toning, and endurance-based exercises to help sculpt a lean, athletic physique. You'll train 5 days a week, targeting all major muscle groups while ensuring proper recovery.

Expect progressive overload each week, meaning you will gradually increase reps, sets, or resistance to keep making progress. Cardio workouts will also be included, ensuring a complete fitness transformation.

The Best Full Body Workout Routine for Women

Frequently Asked Questions

Is this plan suitable for beginners?

Yes! Beginners can start with lighter weights and increase gradually. Focus on proper form before increasing intensity.

How many calories will I burn during these workouts?

Calorie burn varies, but expect to burn 300-600 calories per session depending on effort and weight.

What if I don’t have access to certain cable attachments?

You can substitute similar attachments or use resistance bands for a similar effect.

How soon will I see results?

You should notice improved endurance and slight fat loss within 2-4 weeks, with visible definition in 6-8 weeks.

Can I do this plan at home?

Yes, if you have a cable machine and basic gym equipment. If not, resistance bands can be an alternative.

What should I eat during this program?

Focus on high-protein meals, whole grains, vegetables, and healthy fats to fuel recovery and fat loss.

How should I track my progress?

Track weights, reps, and cardio time, take progress photos every 2-3 weeks, and monitor body measurements.

What if I miss a workout?

Resume as scheduled. If needed, make small adjustments but stay consistent.