{"id":16784,"date":"2023-06-29T14:31:21","date_gmt":"2023-06-29T18:31:21","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16784"},"modified":"2023-06-29T14:35:08","modified_gmt":"2023-06-29T18:35:08","slug":"10-week-full-body-workout-plan-for-females","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/10-week-full-body-workout-plan-for-females","title":{"rendered":"10-Week Full Body Workout Plan for Females w\/PDF"},"content":{"rendered":"\n

Strength training isn’t limited to men only; females have also become serious about lifting weights and getting strong.<\/p>\n\n\n\n

Many women lift weights to build strength, increase muscle tone, improve endurance, and enhance physical and mental well-being.<\/p>\n\n\n\n

So, if you’re also planning to start strength training, this may be the best time for you.<\/p>\n\n\n\n

And when it comes to starting weight training, there’s no better routine than the full-body workout<\/a>.<\/p>\n\n\n\n

The total-body workout is a popular training program<\/a> that involves performing exercises for every major muscle group within each session.<\/p>\n\n\n\n

It is a great way to enhance overall fitness, from developing strong muscles to improving cardiovascular fitness.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate 10-week full body workout plan for females that can help build foundational strength, shape your physique, and take your fitness to the next level.<\/p>\n\n\n\n

The Ultimate 10-Week Full Body Workout Plan for Females<\/strong><\/h2>\n\n\n\n
\"Women<\/figure>\n\n\n\n

This workout program includes lifting three times a week (alternate day). A 3-day full body workout routine allows you to target every muscle group efficiently and help achieve decent results.<\/p>\n\n\n\n

The one session will take around 45 minutes to one hour to complete. You can increase and decrease the session’s duration based on your fitness level.<\/p>\n\n\n\n

Warm-up:<\/strong> Start your training session with 10 minutes of warm-up workout, then perform the main lifting exercises. Here are some examples of warm-up exercises you can do before strength training:<\/p>\n\n\n\n

Warm-up 1<\/th>Warm-up 2<\/th><\/tr><\/thead>
Front Leg Swings (10 reps\/leg)<\/td>5-min Full Body Foam Rolling<\/td><\/tr>
Jumping Jacks (15-sec)<\/td>Inchworm (15-sec)<\/td><\/tr>
Mountain Climber (15-sec)<\/td>Lateral Leg Swings (10 reps\/leg)<\/td><\/tr>
High Knees (15-sec)<\/td>Mountain Climber (15-sec)<\/td><\/tr>
Bear Crawls (30-sec)<\/td>Squat Jumps (10 reps)<\/td><\/tr>
Treadmill (5 min)<\/td>Stationary Bike (5 min)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\n


Okay! So, here’s the complete 10-week female full body workout plan.<\/p>\n\n\n\n

Week 1<\/h3>\n\n\n\n

Perform three sets of 10 to 12 reps with one to three minutes of rest between sets.<\/p>\n\n\n\n

Monday<\/th>Wednesday<\/th>Friday<\/th><\/tr><\/thead>
Dumbbell Squat<\/td>DB Front Lunges<\/td>Leg Press<\/td><\/tr>
Chin-ups<\/td>Overhead Press<\/td>Seated Cable Rowing<\/td><\/tr>
Front Lat Pulldown <\/td>Pec Deck Fly<\/td>Knee Push-ups<\/td><\/tr>
Incline DB Bench press<\/a><\/td>Unilateral Row<\/td>Dumbbell Curl<\/td><\/tr>
Dumbbell Lateral Raises<\/a><\/td>DB Hip Thrust<\/td>Machine Leg Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 2<\/h3>\n\n\n\n