4 Week Full Body Workout Plan to Achieve Your Fitness Goals

Are you ready to take charge of your fitness journey and achieve a stronger, healthier, and more confident version of yourself? This 4 week full body workout plan is designed specifically for women who want to build strength, tone their muscles, and improve overall fitness. Whether you’re a beginner or someone looking to switch up your routine, this plan is tailored to help you see real results in just four weeks.

The best part? You don’t need a gym membership or fancy equipment. With a mix of bodyweight exercises, dumbbells (optional), and consistency, you’ll be amazed at what you can accomplish. Let’s dive into the plan and get started!

4 Week Full Body Workout Plan Transform Your Body

Full-body workouts are an excellent choice for women because they engage multiple muscle groups in a single session. This approach not only saves time but also boosts calorie burn, improves muscle definition, and enhances overall strength.

Here’s why this plan works:

• Efficiency: You’ll work your entire body in each session, maximizing your time and effort.
• Strength and Tone: By targeting all major muscle groups, you’ll build lean muscle and achieve a toned physique.
• Fat Loss: Full-body workouts increase your metabolic rate, helping you burn more calories even after your workout.
• Flexibility: This plan can be done at home or in the gym, making it accessible for everyone.

How to Follow This 4 Week Full Body Workout Plan

This plan is divided into four weeks, with each week progressively challenging you to push harder. You’ll work out 4 days a week, with 3 rest days to allow your muscles to recover and grow.

Workout Structure

• Day 1: Full Body Workout A
• Day 2: Rest or Active Recovery (light walking, yoga, or stretching)
• Day 3: Full Body Workout B
• Day 4: Rest
• Day 5: Full Body Workout A
• Day 6: Rest or Active Recovery
• Day 7: Full Body Workout B

Each workout includes a warm-up, main exercises, and a cool-down. You’ll perform 3 sets of 10-12 reps for each exercise, with 30-60 seconds of rest between sets.

Week 1: Building the Foundation For 4 Week Full Body Workout Plan

Warm-Up (5-10 Minutes)

Start with dynamic stretches or light cardio to get your blood flowing. Examples include:

• Jumping jacks
• High knees
• Arm circles
• Bodyweight squats

Full Body Workout A

1. Bodyweight Squats: Strengthen your legs and glutes.
2. Push-Ups (Modified if needed): Target your chest, shoulders, and triceps.
3. Bent-Over Rows (Use Dumbbells or Water Bottles): Work your back and biceps.
4. Plank Hold: Engage your core and improve stability.
5. Glute Bridges: Activate your glutes and hamstrings.

Full Body Workout B

1. Lunges (Bodyweight or with Dumbbells): Tone your legs and glutes.
2. Overhead Press (Use Dumbbells): Strengthen your shoulders and arms.
3. Deadlifts (Use Dumbbells or Household Items): Focus on your hamstrings and lower back.
4. Russian Twists: Target your obliques and core.
5. Superman Hold: Strengthen your lower back and improve posture.

Week 2: Increasing Intensity For 4 Week Full Body Workout Plan

Now that you’ve built a solid foundation, it’s time to ramp up the intensity. Add light weights or increase the number of reps (12-15) to challenge your muscles further.

Full Body Workout A

1. Goblet Squats (Hold a Dumbbell or Kettlebell): Add resistance to your squats.
2. Incline Push-Ups: Increase the difficulty of your push-ups.
3. Single-Arm Rows (Use Dumbbells): Focus on one side at a time for better muscle engagement.
4. Side Plank (Hold for 20-30 Seconds per Side): Strengthen your obliques.
5. Single-Leg Glute Bridges: Isolate your glutes for better toning.

Full Body Workout B

1. Walking Lunges (With Dumbbells): Add weight for extra resistance.
2. Arnold Press (Use Dumbbells): A variation of the overhead press for more shoulder engagement.
3. Romanian Deadlifts (Use Dumbbells): Focus on your hamstrings and glutes.
4. Bicycle Crunches: Work your entire core.
5. Bird Dogs: Improve balance and core strength.

Week 3: Pushing Your Limits With 4 Week Full Body Workout Plan

By Week 3, your body should feel stronger and more capable. This week, focus on increasing weights or adding more challenging variations to your exercises.

Full Body Workout A

1. Jump Squats (Bodyweight or with Dumbbells): Add explosive power to your workout.
2. Diamond Push-Ups: Target your triceps and chest more intensely.
3. Renegade Rows (Use Dumbbells): Combine a plank with rows for a full-body challenge.
4. Mountain Climbers: Boost your heart rate and engage your core.
5. Hip Thrusts (Use Dumbbells): Isolate your glutes for maximum growth.

Full Body Workout B

1. Bulgarian Split Squats (Use Dumbbells): Challenge your balance and leg strength.
2. Lateral Raises (Use Dumbbells): Target your shoulder muscles.
3. Sumo Deadlifts (Use Dumbbells or a Kettlebell): Focus on your inner thighs and glutes.
4. Leg Raises: Strengthen your lower abs.
5. Plank to Downward Dog: Improve flexibility and core strength.

Week 4: Maximizing Results With 4 Week Full Body Workout Plan

In the final week, give it your all! Increase weights, reduce rest time, or add an extra set to each exercise. This is your chance to finish strong and see the results of your hard work.

Full Body Workout A

1. Pistol Squats (Assisted if Needed): A challenging single-leg squat variation.
2. Push-Up to Shoulder Tap: Add a core challenge to your push-ups.
3. Pull-Ups (Use a Resistance Band if Needed): Strengthen your back and arms.
4. Plank with Arm Lift: Engage your core and shoulders.
5. Single-Leg Hip Thrusts (Use Dumbbells): Isolate your glutes for maximum toning.

Full Body Workout B

1. Step-Ups (Use Dumbbells): Target your legs and glutes with added resistance.
2. Front Raises (Use Dumbbells): Work your shoulder muscles.
3. Good Mornings (Use Dumbbells): Focus on your hamstrings and lower back.
4. Flutter Kicks: Engage your lower abs.
5. Side Plank with Hip Dips: Strengthen your obliques and core.

Cool-Down and Stretching

After each workout, take 5-10 minutes to cool down and stretch. Focus on the muscles you worked, holding each stretch for 20-30 seconds. Examples include:

• Hamstring stretch
• Quad stretch
• Chest opener
• Child’s pose
• Cat-cow stretch

Tips for Success With Your 4 Week Full Body Workout Plan

1. Stay Consistent: Stick to the plan and show up for yourself every day.
2. Fuel Your Body: Eat a balanced diet rich in protein, healthy fats, and complex carbs to support your workouts.
3. Hydrate: Drink plenty of water before, during, and after your workouts.
4. Track Your Progress: Take photos, measurements, or notes to see how far you’ve come.
5. Listen to Your Body: Rest if you’re feeling overly fatigued or sore.

This 4-week full-body workout plan is designed to help women of all fitness levels build strength, tone their bodies, and boost their confidence. By following this plan consistently and pushing yourself each week, you’ll see noticeable changes in your strength, endurance, and overall physique.

Remember, fitness is a journey, not a destination. Celebrate your progress, stay patient, and keep challenging yourself. You’ve got this!

Are you ready to transform your body in just 4 weeks? Start today and let us know how it goes in our social media comments!