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Full Body Workout Plan for Women: 2 or 3 Days a Week
A full body workout trains your legs, glutes, back, chest, shoulders and core in one session. Done two or three times a week, it works most of your main muscle groups two or three times. For most women who train two or three days a week, it's the simplest plan that leaves nothing out.
Updated · 8 min read · By the HerShape team
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This full body workout plan for women gives you three gym sessions, 2- and 3-day weeks, dumbbell and home swaps, the weekly sets per muscle and a 4-week progression.
Why full body suits 2-3 training days
For muscle growth, how many hard sets each muscle gets per week matters more than how you divide them across the week. In an 8-week study of 21 untrained women (average age about 48), one group trained full body 3 days a week and the other an upper/lower split 4 days a week, both doing 72 sets a week. Both groups gained lean mass (about 1.1 kg, or 2.4 lb, on average) and strength, with no significant difference between them.
A 2024 meta-analysis of 14 studies (392 healthy adults) agreed: with weekly volume matched, full-body and split routines built similar strength and muscle. A 2026 meta-regression of 67 studies (2,058 adults, about four in five of them men) found frequency made little difference to muscle size, but strength gains rose with more frequent training, with diminishing returns.
So why full body? With two or three days, it's the easiest way to fit in enough sets:
- Most of your main muscles are trained 2-3 times a week, instead of once on a 3-day push/pull/legs week.
- A missed session costs less. You still trained your whole body that week.
- You practice each lift more often, which helps you learn the movements and may help strength.
- Even 2 days meets the WHO guideline of muscle-strengthening activity for all major muscle groups on 2 or more days a week.
How to run the plan
Each session takes 45-60 minutes including the warm-up.
Effort is written as RIR (reps in reserve): how many more clean reps you could do when you stop. RIR 2 means two good reps left.
Warm-up (5-8 minutes)
- Three to four minutes on a bike, rower or incline treadmill.
- 10 bodyweight squats, 10 glute bridges, 8 incline push-ups and 15 band pull-aparts.
- Ramp-up sets for your first exercise: 8 light reps, 5 at about half your working weight, 3 at about three-quarters.
Workout A: squat, press, row
| Exercise | Sets x reps | Rest | Effort |
|---|---|---|---|
| Back squat, goblet squat or leg press | 3 x 6-10 | 2-3 min | RIR 2 |
| Dumbbell or barbell bench press | 3 x 8-10 | 2 min | RIR 2 |
| Seated cable row or chest-supported row | 3 x 8-12 | 90 s | RIR 2 |
| Romanian deadlift | 3 x 8-10 | 2 min | RIR 2-3 |
| Dumbbell or cable lateral raise | 2 x 12-15 | 60 s | RIR 1-2 |
| Dead bug | 2 x 8 each side | 45 s | Slow and controlled |
Workout B: hip thrust, pulldown, overhead press
| Exercise | Sets x reps | Rest | Effort |
|---|---|---|---|
| Barbell or machine hip thrust | 3 x 8-12 | 2 min | RIR 2 |
| Lat pulldown or assisted pull-up | 3 x 8-10 | 2 min | RIR 2 |
| Seated dumbbell shoulder press | 3 x 8-10 | 90 s | RIR 2 |
| Bulgarian split squat or reverse lunge | 2 x 8-10 each leg | 90 s | RIR 2 |
| Lying or seated leg curl | 2 x 10-12 | 60 s | RIR 1-2 |
| Side plank | 2 x 20-30 s each side | 45 s | Steady breathing |
Workout C: the third day
| Exercise | Sets x reps | Rest | Effort |
|---|---|---|---|
| Leg press or goblet squat | 3 x 10-12 | 2 min | RIR 2 |
| Incline dumbbell press | 3 x 8-12 | 90 s | RIR 2 |
| One-arm dumbbell row | 3 x 10-12 each side | 90 s | RIR 2 |
| 45-degree back extension or dumbbell Romanian deadlift | 2 x 10-12 | 90 s | RIR 2 |
| Cable face pull or rear-delt fly | 2 x 12-15 | 60 s | RIR 1-2 |
| Dumbbell curl, paired with rope triceps pushdown | 2 x 10-12 each | 60 s | RIR 1-2 |
For the pair, alternate a set of curls and a set of pushdowns, resting 60 seconds after each.
Your weekly layout
| Plan | Training days | Other days |
|---|---|---|
| 2 days a week | Monday: Workout A. Thursday: Workout B | Rest, walk or easy cardio |
| 3 days a week | Monday: A. Wednesday: B. Friday: C | Rest, walk or easy cardio |
Any days work if you leave at least one rest day between sessions. Miss a day? Do the next workout in order rather than skipping it.
Weekly sets per muscle
These are direct sets in week 2: sets where the muscle is a main target.
| Muscle | Direct sets from | 2 days (A, B) | 3 days (A, B, C) |
|---|---|---|---|
| Quads | Squat, split squat, leg press | 5 | 8 |
| Glutes | Hip thrust, squat, leg press, split squat, hinges | 11 | 16 |
| Hamstrings | Romanian deadlift, leg curl, back extension | 5 | 7 |
| Chest | Bench press, incline press | 3 | 6 |
| Back | Cable row, pulldown, one-arm row | 6 | 9 |
| Shoulders (front and side) | Shoulder press, lateral raise | 5 | 5 |
| Rear shoulders, biceps, triceps | Face pull, curl, pushdown | 0 | 2 each |
Arms and rear shoulders also get indirect work from every row, pulldown and press. The 2026 meta-regression found more weekly sets meant more muscle and strength, with diminishing returns. The 2-day plan is a solid minimum; the 3-day plan adds 2-5 weekly sets to most muscles, plus direct arm work.
Dumbbell and home swaps
Each swap trains the same muscles as the original.
| Gym exercise | Dumbbells only | Home (bodyweight and a band) |
|---|---|---|
| Squat or leg press | Goblet squat | Squat with 3-second lowering, or split squat |
| Bench or incline press | Dumbbell bench press or floor press | Push-up at your level |
| Cable row, lat pulldown | One-arm dumbbell row (for the pulldown, elbow toward your hip) | Seated band row, band pulldown from a door anchor |
| Romanian deadlift, back extension, leg curl | Dumbbell Romanian deadlift, sliding leg curl | Single-leg Romanian deadlift, sliding leg curl (socks on a hard floor) |
| Hip thrust | Dumbbell hip thrust, shoulders on a bench | Single-leg hip thrust, shoulders on the couch |
| Shoulder press | Seated dumbbell press | Pike push-up |
| Lateral raise, face pull | Dumbbell lateral raise, bent-over rear-delt raise | Band lateral raise, band pull-apart |
| Curl, pushdown | Dumbbell curl, overhead dumbbell extension | Band curl, band pushdown |
With bands and bodyweight, lower over 3 seconds and aim for 12-20 reps at the listed RIR. Our home workout plan for women has full no-equipment progressions, and the dumbbell workout plan for women a dumbbell-only week.
Your 4-week progression
| Week | Sets | Effort | Goal |
|---|---|---|---|
| 1 | 2 per exercise | RIR 3 | Learn the moves, find your weights |
| 2 | As listed | As listed | Add reps |
| 3 | Add 1 set to the first two exercises of each session | As listed | Add reps or weight |
| 4 | Same as week 3 | Last set of the first exercise can reach RIR 1 | Beat your week 2 numbers |
In weeks 3 and 4, quads go to 6 and 10 weekly sets on the 2- and 3-day plans, glutes to 13 and 19, chest to 4 and 8, and back to 7 and 10.
Use double progression: keep a weight until you hit the top of the rep range on every set, then add the smallest jump available and build the reps back up. After week 4, take an easier week (half the sets, RIR 4), then start the next block from your new weights.
Full body vs a split
| Split | Days a week | Each muscle trained | Best for |
|---|---|---|---|
| Full body | 2-3 | Most muscles 2-3 times a week | Beginners, busy weeks, 2-3 training days |
| Upper/lower | 4 | Twice a week | 4 reliable training days |
| Push/pull/legs | 3 or 6 | Once (3 days) or twice (6 days) | Lifters who know the main moves; 6 days if you train most days |
In the research above, full-body and split routines built similar muscle when weekly sets were equal, so choose by the days you can train in a normal week. Compare sample weeks in our guide to the best workout split for women, or get the full push/pull/legs split for women. With two or three days, full body is the option that trains most of your main muscles more than once.
Common mistakes
- Going heavy on legs every session. Workout C's legs are higher-rep on purpose. Three hard squat days a week is a lot to recover from.
- Adding exercises until sessions hit 90 minutes. If you want more, move from 2 days to 3 rather than adding a seventh exercise.
- Turning it into a circuit. Short rests force lighter weights. Rest as listed and save the cardio for your walks.
- Never logging weights. You can't beat last week's numbers if you don't know them.
How HerShape helps
If you'd rather not juggle three workouts and count sets yourself, HerShape builds a weekly workout and meal plan around your goals, your equipment (full gym, dumbbells or bodyweight), your schedule, your life stage and your cycle phase. Exercises come with form videos, and progress tracking is built in. With Pro, you can regenerate your plan and ask Coach Sarah (the AI coach) why it changed.
Download HerShapeYour first plan is free. Pro is $9.99 a month, or $79.99 a year with a 7-day free trial for new subscribers. See what is included
Frequently asked questions
Is a full body workout good for women?
Yes, especially if you train two or three days a week. In an 8-week study of 21 untrained middle-aged women, a 3-day full-body plan and a 4-day upper/lower split with the same 72 weekly sets built similar lean mass and strength.
How many days a week should I do a full body workout?
Two or three, on nonconsecutive days. Two days meets the WHO minimum for strength training; three gives most muscles more weekly sets. If you can train four or more days, a split such as upper/lower usually fits better.
Can I do a full body workout every day?
Not hard ones. Leave a rest day, about 48 hours, between full-body sessions so your muscles can recover. Walking or easy cardio in between is fine.
How long should a full body workout take?
About 45-60 minutes, including a 5-8 minute warm-up. Short on time? Do the first four exercises of each workout. They still cover your legs, glutes, back, and chest or shoulders.
Can I do this full body workout at home with dumbbells?
Yes. Use goblet squats, dumbbell presses and rows, dumbbell Romanian deadlifts and hip thrusts with a dumbbell on your hips. The lat pulldown is the hardest to replace: extra one-arm rows or a band pulldown from a door anchor cover it.
Sources: Benton MJ et al., "Short-term effects of resistance training frequency on body composition and strength in middle-aged women," Journal of Strength and Conditioning Research, 2011; Ramos-Campo DJ et al., "Efficacy of split versus full-body resistance training on strength and muscle growth: a systematic review with meta-analysis," Journal of Strength and Conditioning Research, 2024; Pelland JC et al., "The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains," Sports Medicine, 2026; World Health Organization, WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020.