Women Full Body Workouts

Women full-body workouts using practical compound patterns, clear RIR targets, and realistic kilogram load examples to build strength and muscle with repeatable week-to-week progression.
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Workout 1

6 exercises18 sets

Women Full-Body Strength and Hypertrophy

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats

A balanced full-body template using squat, hinge, push, pull, and unilateral patterns with straight working sets, 1-3 RIR effort targets, and simple load progression.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Brace before descent and keep torso upright; use full depth you can control without lumbar rounding.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Push hips back, keep neutral spine, and pause briefly near shin level to maintain hamstring tension.

  3. 3
    Dumbbell Bench Press
    anatomy
    anatomy
    3Exercise
    Dumbbell Bench Press

    Rest 2m

    • 18 reps x 12 kgRIR 3
    • 28 reps x 12 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Keep shoulder blades set, forearms vertical at the bottom, and drive evenly through both arms.

  4. 4
    Lat Pulldown
    anatomy
    4Exercise

    Lat Pulldown

    Rest 1m 45s

    • 110 reps x 32 kgRIR 3
    • 210 reps x 32 kgRIR 2
    • 310 reps x 32 kgRIR 1

    Lead with elbows and keep chest tall; avoid using torso swing to finish reps.

  5. 5
    Dumbbell Shoulder Press
    anatomy
    anatomy
    5Exercise

    Dumbbell Shoulder Press

    Rest 1m 30s

    • 110 reps x 8 kgRIR 3
    • 210 reps x 8 kgRIR 2
    • 310 reps x 8 kgRIR 1

    Keep ribs stacked over pelvis and press in a smooth arc without lumbar extension.

  6. 6
    Dumbbell Split Squat
    anatomy
    6Exercise

    Dumbbell Split Squat

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 310 reps x 10 kgRIR 1

    Use a long enough stance to bias front-leg knee flexion and keep pelvis level side to side.