Download your complete 4-Week Workout Plan for women with daily, guided workout videos on YouTube! This FREE Full Body Workout Plan is designed to build muscle, burn fat and help you create a consistent fitness routine you look forward to daily!
What is the BEST 5-Day Workout Routine? One that you’ll actually do!
This 4-week full body workout plan follows a 5-day workout split routine:
That said, you can customize this workout plan to fit your fitness goals. Keep scrolling for more details on how to make this a 3-day workout routine or add in running days.
“Literally the best program and at home exercises I’ve done! So worth doing 💪🏼💪🏼” -Carly
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.
Optional Exercise Equipment:
Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
About 30 minutes a day, 5 days per week. You can always take more rest days as needed!
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans.
This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
FREE! No sign up needed, this is a FREE 4-Week Workout Plan.
Note: Week 4 is a repeat of Week 1 — this is intentional! The goal is to measure your progress. See if you can pick up heavier weights, or complete this 5-day workout split routine with incremental changes (completing push ups from your toes verse knees, better squat form). The goal is to measure your progress after one month of training.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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