FREE 4-Week Workout Plan For Women
The goal of this workout plan is to get your whole body moving and challenge yourself in new ways. Whether you’re a beginner or an advanced athlete, these exercises can be modified to suit your needs. Each week focuses on specific muscle groups to prevent boredom and help you achieve balanced results. Remember to listen to your body, take breaks when needed, and fuel your workouts with a healthy diet.
Week 1: Building a Strong Foundation
Days 1, 3, and 5:
- Warm-up: 5-10 minutes of light cardio (e.g. jogging, jumping jacks)
- Squats: 3 sets of 12 reps
- Push-ups or bench presses: 3 sets of 12 reps
- Lat pull-downs or pull-ups: 3 sets of 12 reps
- Plank: hold for 30 seconds, repeat for a total of two sets
Days 2, 4, and 7:
- Rest day
Day 6:
- Warm-up: same as above
- Deadlifts: 3 sets of 12 reps
- Dumbbell curls or chin-ups: 3 sets of 12 reps
- Shoulder press or lateral raises: 3 sets of 12 reps
- Sit-ups or crunches: do as many as possible in one minute, then repeat for a total of three rounds
Week 2: Pushing Your Limits Week
Day 1:
- Warm up: Jog for 5 minutes
- Resistance training: 3 sets of 12 reps of squats, lunges, and push-ups
- Cardiovascular activity: Jumping jacks for 1 minute, jog for 5 minutes, repeat once
- Cool down: Stretching
Days 2 and 5:
- Rest day
Day 3:
- Warm up: Jump rope for 3 minutes
- Resistance training: 3 sets of 12 reps of deadlifts, bench presses, and pull-ups (use the assisted machine if needed)
- Cardiovascular activity: Run at a moderate pace for 10 minutes
- Cool down: Stretching
Day 4:
- Warm-up: Yoga sun salutations
- Resistance training: Bodyweight exercises such as planks, mountain climbers, and leg raises (perform each exercise for one minute with minimal rest in between; repeat the circuit three times)
- Cardiovascular activity: High-intensity interval training (Tabata) using any cardiovascular exercise (20 seconds of high-intensity work followed by a ten-second rest period; perform eight sets total)
- Cool down: Stretching and deep breathing
Day 6:
- Warm up: Bike at a moderate pace for five minutes
- Resistance training: Full-body workout using free weights or resistance bands (perform each exercise for two sets of eight to ten reps): dumbbell squats and presses, bicep curls, tricep extensions, bent-over rows
- Cardiovascular activity – Stair climbing or elliptical machine – start off slow and increase speed over time until fully warmed-up. Aim to keep your heart rate up throughout the workout.
- Cool down: Stretching
Day 7:
- Active recovery: yoga or walking for 30-60 minutes at a comfortable pace
Week 3: Building Endurance
Day 1:
- Warm up with a brisk walk or light jog for about 5-10 minutes
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps (each leg)
- Leg press: 3 sets of 12 reps
- Calf raises: 3 sets of 12 reps
Day 2:
- Warm up with a brisk walk or light jog for about 5-10 minutes
- Push-ups: 3 sets of 12 reps
- Dumbbell chest press: 3 sets of 12 reps
- Pec fly machine: 3 sets of 12 reps
- Triceps dips: 3 sets of to failure
Day 3 and 7:
- Rest day
Day 4:
- Warm up with a brisk walk or light jog for about five to ten minutes
- Leg curls: three sets, twelve repetitions
- Leg extensions: three sets, twenty repetitions.
- Standing calf raise: three sets, fifteen repetitions
Day 5:
- Warm up with a brisk walk or light jog for about five to ten minutes
- Military press: three sets, ten repetition
- Bent over rows: both dumbbell and barbel; three each, ten repetitions
- Curl ups: thirty; leg raise(fifteen) followed by straight leg hold (once more fifteen seconds)
Day 6:
- Warm up with a brisk walk or light jog for about five to ten minutes.
- Lean forward dip (standing) leaning on an elevated surface(e.g. bench): Three thirty-second reps followed by two fifteen seconds rest periods between them.
- Elbow lick to knee Crossover: two sets of 20 reps each
- Superman back extension: three sets, twelve repetitions each
Week 4: Finishing Strong
Day 1:
- Warm up with a brisk walk or light jog for about 5-10 minutes.
- Perform 3 sets of 12 reps of dumbbell lunges.
- Do 3 sets of 12 reps of push-ups.
- Complete 3 sets of planks for 30 seconds each.
Day 2:
- Start with a warm-up as usual.
- Do a total of 100 jumping jacks.
- Perform resistance band rows – 3 sets of 12 reps.
- Complete 3 sets of bicycle crunches for the abs.
Day 3:
- Warm up before starting your workout routine.
- Perform kettlebell swings for a total of three sets, with each set consisting of twelve repetitions
- Complete three sets of high knees, ten seconds for each set.
- End your workout session with stretches
Day 4:
- Warm-up: 10 minutes of light jogging or jumping jacks
- Goblet squats – 3 sets of 12 reps
- Single-arm dumbbell row – 3 sets of 12 reps (each arm)
- Seated dumbbell shoulder press – 3 sets of 12 reps
- Dumbbell bicep curls – 3 sets of 12 reps
- Cool-down: Stretching for at least 5 minutes
Day 5:
- Rest day
Day 6:
- Warm-up: 10 minutes of light jogging or jumping jacks
- Deadlifts – 3 sets of 8 reps
- Push-ups – 3 sets to failure
- Plank variations (side planks, reverse planks) – hold for a total of at least one minute each
- Bicycle crunches – perform for a total of at least one minute
- Cool-down: Stretching for at least five minutes
Day 7:
- Warm-up: Light cardio for ten minutes (e.g. jogging in place)
- Barbell bench press – three sets with eight repetitions per set.
- Shoulder flys – complete three sets with twelve repetitions per set.
- Tricep dips – complete three sets with eight to ten repetitions per set.
- Russian twists – perform two to three sets with ten to twelve repetitions per set.
- Cool-down: Stretching for at least five minutes.
Final thoughts
To all the future fitness enthusiasts out there, we hope that this four-week workout plan provided you with a solid foundation to kickstart your fitness journey. Remember, consistency is key when it comes to achieving any goal, so continue to push yourself and never give up on progress. With every workout, challenge yourself a little more and trust the process. We believe in you!
