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4-Week Workout Plan #8 (FREE Full Body Workout Plan for Women)

What is the BEST 5-Day Workout Routine? One that you’ll actually do!

This 4-week full body workout plan follows a 5-day workout split routine: 

  • Monday: Leg Day
  • Tuesday: Push Day: Chest, Shoulders and Triceps
  • Wednesday: Legs and Abs
  • Thursday: Yoga, Active Recovery or Rest Day
  • Friday: Pull Day: Back and Biceps
  • Saturday: Cardio and Core (Abs)
  • Sunday: Rest Day

That said, you can customize this workout plan to fit your fitness goals. Keep scrolling for more details on how to make this a 3-day workout routine or add in running days.

“Literally the best program and at home exercises I’ve done! So worth doing 💪🏼💪🏼” -Carly 

Free Full Body Workout Plan for Women

4-Week Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. 

Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

About 30 minutes a day, 5 days per week. You can always take more rest days as needed!

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.

3. Fitness Level:

Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans.  

This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

4. Cost:

FREE! No sign up needed, this is a FREE 4-Week Workout Plan.

This 4-Week Workout Plan is for Anyone Looking To:

  • Increase Strength and Build Lean Muscle
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine At Home (that you look forward to daily)


FREE Full Body Workout Plan downloadable pdf calendar


Full Body Workout Plan: WEEK 1

Full Body Workout plan for women | week 1

Day 1: 30-Minute Leg Workout At Home

  • YouTube Link: 30-Minute Lower Body Workout for Women
  • Workout Time: 30 Minutes
  • Equipment: Dumbbells and Optional Mini Loop Resistance Band
  • Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 2: 35-Minute PUSH Workout: Chest, Triceps and Shoulders

Day 3: 8 Best Resistance Band Leg Exercises AND 5-Minute Resistance Band Abs

Day 4: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga

Day 5: 35-Minute PULL Workout: Back, Biceps and Cardio

Day 6: 30-Minute Cardio Abs Workout (1 Dumbbell)

Day 7: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Full Body Workout Plan: WEEK 2

full body fitness routine for women | week 2

Day 8: 45-Minute Dumbbell Leg Workout (Drop Set)

  • YouTube Link: 45-Minute LEG DAY Workout for Women
  • Workout Time: 45 Minutes
  • Equipment: Dumbbells and Optional Mini Loop Resistance Band
  • Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 9: 30-Minute Upper Body HIIT Workout

Day 10: 35-Minute Full Body Kettlebell or Single Dumbbell Workout

Day 11: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga

Day 12: 30-Minute Arm Workout with Dumbbells

Day 13: 30-Minute Lower Body Workout (No Jumping, No Repeats)

Day 14: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Full Body Workout Plan: WEEK 3

strength training plan for women | week 3

Day 15: 45-Minute Arms and Abs Workout (Drop Set)

Day 16: 15-Minute Abs, Butt and Thighs Workout AND 10-Minute Cardio Kickboxing Tabata

Day 17: The Best Strength + HIIT Workout for Women

Day 18: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga

Day 19: 7 Best Strength Training Exercises for Women

Day 20: 30-Minute Bodyweight Barre Workout 

Day 21: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Full Body Workout Plan: WEEK 4

weight los plan | week 4

Note: Week 4 is a repeat of Week 1 — this is intentional! The goal is to measure your progress. See if you can pick up heavier weights, or complete this 5-day workout split routine with incremental changes (completing push ups from your toes verse knees, better squat form). The goal is to measure your progress after one month of training. 

Day 22: 30-Minute Leg Workout At Home

  • YouTube Link: 30-Minute Lower Body Workout for Women
  • Workout Time: 30 Minutes
  • Equipment: Dumbbells and Optional Mini Loop Resistance Band
  • Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 23: 35-Minute PUSH Workout: Chest, Triceps and Shoulders

Day 24: 8 Best Resistance Band Leg Exercises AND 5-Minute Resistance Band Abs

Day 25: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga

Day 26: 35-Minute PULL Workout: Back, Biceps and Cardio

Day 27: 30-Minute Cardio Abs Workout (1 Dumbbell)

Day 28: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

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    Strength
  • free workout plan
    HIIT
  • free workout plan
    Zero 30
  • free workout plan
    Pregnancy

Pin this FREE Full Body Workout Plan

FREE Full Body Workout Plan for Women (download pdf)

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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