3-Day Home Workout Plan

Google Sheet Workout Export

By Christopher Stone

Experience Intermediate (2-3 years)
Time 45 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
30%

The 3-Day Home Workout Plan program runs for 6-weeks in total and each workout in the plan focus on four exercises - one lower, one upper, one core, and one cardio exercise. In a similar way to the 2-Day Plan, the 3-Day workout plan starts with a small training volume and gradually increases over time in order to improve strength and cardiovascular capabilities.

Show More
ExpandMore
Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Y-Squat
3 sets12 reps120s
2.Pike Push Up on Floor
3 sets10 reps120s
3.Dead Bug
3 sets10 reps120s
4.Bear Crawl
3 sets30s120s

ExerciseSetsRepsRest
1.Glute Bridge
3 sets10 reps120s
2.Bench Dip
3 sets10 reps120s
3.Superman from Floor
3 sets10 reps120s
4.Side Kick Through
3 sets30s120s

ExerciseSetsRepsRest
1.Low Lateral Lunge
3 sets10 reps120s
2.Wide-Hands Pushup
3 sets10 reps120s
3.Lying Straight Leg Raise on Bench
3 sets10 reps120s
4.Inchworm
3 sets30s120s

Date Created: 3/27/2020, UTC


Last Updated: 6/3/2021, UTC





Similar Workouts

More Workouts by Christopher Stone

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.