Free personalized workout plan

3-Day Home Workout Plan

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

55 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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-

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Equipment

Bodyweight

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

55 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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-

Show More

Equipment

Bodyweight

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Y-Squat3 sets12 reps120s
2. Pike Push Up on Floor3 sets10 reps120s
3. Dead Bug
Dead Bug
3 sets10 reps120s
4. Bear Crawl
Bear Crawl
3 sets30s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
3 sets10 reps120s
2. Wide-Hands Pushup
Wide-Hands Pushup
3 sets10 reps120s
3. Lying Straight Leg Raise (on Bench)3 sets10 reps120s
4. Inchworm
Inchworm
3 sets30 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Y-Squat3 sets12 reps120s
2. Pike Push Up on Floor3 sets12 reps120s
3. Dead Bug
Dead Bug
3 sets12 reps120s
4. Bear Crawl
Bear Crawl
3 sets40s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
3 sets12 reps120s
2. Wide-Hands Pushup
Wide-Hands Pushup
3 sets12 reps120s
3. Lying Straight Leg Raise (on Bench)3 sets12 reps120s
4. Inchworm
Inchworm
3 sets40 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets12 reps120s
2. Pike Push Up on Floor4 sets12 reps120s
3. Dead Bug
Dead Bug
4 sets12 reps120s
4. Bear Crawl
Bear Crawl
4 sets40s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets12 reps120s
2. Wide-Hands Pushup
Wide-Hands Pushup
4 sets12 reps120s
3. Lying Straight Leg Raise (on Bench)4 sets12 reps120s
4. Inchworm
Inchworm
4 sets40 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets12 reps90s
2. Pike Push Up on Floor4 sets12 reps90s
3. Dead Bug
Dead Bug
4 sets12 reps90s
4. Bear Crawl
Bear Crawl
4 sets40s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets12 reps90s
2. Wide-Hands Pushup
Wide-Hands Pushup
4 sets12 reps120s
3. Lying Straight Leg Raise (on Bench)4 sets12 reps90s
4. Inchworm
Inchworm
4 sets40 reps90s

Week 5



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets16 reps90s
2. Pike Push Up on Floor4 sets16 reps90s
3. Dead Bug
Dead Bug
4 sets16 reps90s
4. Bear Crawl
Bear Crawl
4 sets50s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets16 reps90s
2. Wide-Hands Pushup
Wide-Hands Pushup
4 sets16 reps120s
3. Lying Straight Leg Raise (on Bench)4 sets16 reps90s
4. Inchworm
Inchworm
4 sets50 reps90s

Week 6



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets20 reps90s
2. Pike Push Up on Floor4 sets20 reps90s
3. Dead Bug
Dead Bug
4 sets20 reps90s
4. Bear Crawl
Bear Crawl
4 sets60s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets20 reps90s
2. Wide-Hands Pushup
Wide-Hands Pushup
4 sets20 reps120s
3. Lying Straight Leg Raise (on Bench)4 sets20 reps90s
4. Inchworm
Inchworm
4 sets60 reps90s

Date Created: 3/27/2020, UTC


Last Updated: 9/12/2020, UTC

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