Author
3-Day Home Workout Plan
Christopher Stone
Source
Genders
Experience
Time
Workout Type
Days per week
Average Exertion
Average Cardio Intensity
Equipment
Goals
Description
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.
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Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 3 sets | 12 reps | 120s | |
| 2. Pike Push Up on Floor | 3 sets | 10 reps | 120s | |
| 3. Dead Bug | 3 sets | 10 reps | 120s | |
| 4. Bear Crawl | 3 sets | 30s | 120s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 3 sets | 10 reps | 120s | |
| 2. Bench Dip | 3 sets | 10 reps | 120s | |
| 3. Superman from Floor | 3 sets | 10 reps | 120s | |
| 4. Kick Sits | 3 sets | 30s | 120s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 3 sets | 10 reps | 120s | |
| 2. Wide-Hands Pushup | 3 sets | 10 reps | 120s | |
| 3. Lying Straight Leg Raise | 3 sets | 10 reps | 120s | |
| 4. Inchworm | 3 sets | 30 reps | 120s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 3 sets | 12 reps | 120s | |
| 2. Pike Push Up on Floor | 3 sets | 12 reps | 120s | |
| 3. Dead Bug | 3 sets | 12 reps | 120s | |
| 4. Bear Crawl | 3 sets | 40s | 120s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 3 sets | 12 reps | 120s | |
| 2. Bench Dip | 3 sets | 12 reps | 120s | |
| 3. Superman from Floor | 3 sets | 12 reps | 120s | |
| 4. Kick Sits | 3 sets | 40s | 120s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 3 sets | 12 reps | 120s | |
| 2. Wide-Hands Pushup | 3 sets | 12 reps | 120s | |
| 3. Lying Straight Leg Raise | 3 sets | 12 reps | 120s | |
| 4. Inchworm | 3 sets | 40 reps | 120s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 4 sets | 12 reps | 120s | |
| 2. Pike Push Up on Floor | 4 sets | 12 reps | 120s | |
| 3. Dead Bug | 4 sets | 12 reps | 120s | |
| 4. Bear Crawl | 4 sets | 40s | 120s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 4 sets | 12 reps | 120s | |
| 2. Bench Dip | 4 sets | 12 reps | 120s | |
| 3. Superman from Floor | 4 sets | 12 reps | 120s | |
| 4. Kick Sits | 4 sets | 40s | 120s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 4 sets | 12 reps | 120s | |
| 2. Wide-Hands Pushup | 4 sets | 12 reps | 120s | |
| 3. Lying Straight Leg Raise | 4 sets | 12 reps | 120s | |
| 4. Inchworm | 4 sets | 40 reps | 120s |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 4 sets | 12 reps | 90s | |
| 2. Pike Push Up on Floor | 4 sets | 12 reps | 90s | |
| 3. Dead Bug | 4 sets | 12 reps | 90s | |
| 4. Bear Crawl | 4 sets | 40s | 90s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 4 sets | 12 reps | 90s | |
| 2. Bench Dip | 4 sets | 12 reps | 90s | |
| 3. Superman from Floor | 4 sets | 12 reps | 90s | |
| 4. Kick Sits | 4 sets | 40s | 90s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 4 sets | 12 reps | 90s | |
| 2. Wide-Hands Pushup | 4 sets | 12 reps | 120s | |
| 3. Lying Straight Leg Raise | 4 sets | 12 reps | 90s | |
| 4. Inchworm | 4 sets | 40 reps | 90s |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 4 sets | 16 reps | 90s | |
| 2. Pike Push Up on Floor | 4 sets | 16 reps | 90s | |
| 3. Dead Bug | 4 sets | 16 reps | 90s | |
| 4. Bear Crawl | 4 sets | 50s | 90s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 4 sets | 16 reps | 90s | |
| 2. Bench Dip | 4 sets | 16 reps | 90s | |
| 3. Superman from Floor | 4 sets | 16 reps | 90s | |
| 4. Kick Sits | 4 sets | 50s | 90s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 4 sets | 16 reps | 90s | |
| 2. Wide-Hands Pushup | 4 sets | 16 reps | 120s | |
| 3. Lying Straight Leg Raise | 4 sets | 16 reps | 90s | |
| 4. Inchworm | 4 sets | 50 reps | 90s |
Week 6
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Y-Squat | 4 sets | 20 reps | 90s | |
| 2. Pike Push Up on Floor | 4 sets | 20 reps | 90s | |
| 3. Dead Bug | 4 sets | 20 reps | 90s | |
| 4. Bear Crawl | 4 sets | 60s | 90s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Butt Lift (Bridge) | 4 sets | 20 reps | 90s | |
| 2. Bench Dip | 4 sets | 20 reps | 90s | |
| 3. Superman from Floor | 4 sets | 20 reps | 90s | |
| 4. Kick Sits | 4 sets | 60s | 90s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Low Lateral Lunge | 4 sets | 20 reps | 90s | |
| 2. Wide-Hands Pushup | 4 sets | 20 reps | 120s | |
| 3. Lying Straight Leg Raise | 4 sets | 20 reps | 90s | |
| 4. Inchworm | 4 sets | 60 reps | 90s |
Date Created: 3/27/20, 3:47 AM
Last Updated: 3/27/20, 7:16 AM