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3-Day Home Workout Plan

Author

Christopher Stone

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

55 minutes

Workout Type

Full Body

Days per week

3 days

Average Exertion

50%

Average Cardio Intensity

30%

Equipment

Bodyweight

Goals

Build Muscle, Gain Strength, Increase Stamina, Tone Body
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



ExerciseSetsRepsRestNotes
1. Y-Squat3 sets12 reps120s
2. Pike Push Up on Floor3 sets10 reps120s
3. Dead Bug3 sets10 reps120s
4. Bear Crawl3 sets30s120s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets10 reps120s
2. Bench Dip3 sets10 reps120s
3. Superman from Floor3 sets10 reps120s
4. Kick Sits3 sets30s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge3 sets10 reps120s
2. Wide-Hands Pushup3 sets10 reps120s
3. Lying Straight Leg Raise3 sets10 reps120s
4. Inchworm3 sets30 reps120s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 2



ExerciseSetsRepsRestNotes
1. Y-Squat3 sets12 reps120s
2. Pike Push Up on Floor3 sets12 reps120s
3. Dead Bug3 sets12 reps120s
4. Bear Crawl3 sets40s120s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)3 sets12 reps120s
2. Bench Dip3 sets12 reps120s
3. Superman from Floor3 sets12 reps120s
4. Kick Sits3 sets40s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge3 sets12 reps120s
2. Wide-Hands Pushup3 sets12 reps120s
3. Lying Straight Leg Raise3 sets12 reps120s
4. Inchworm3 sets40 reps120s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 3



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets12 reps120s
2. Pike Push Up on Floor4 sets12 reps120s
3. Dead Bug4 sets12 reps120s
4. Bear Crawl4 sets40s120s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets12 reps120s
2. Bench Dip4 sets12 reps120s
3. Superman from Floor4 sets12 reps120s
4. Kick Sits4 sets40s120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge4 sets12 reps120s
2. Wide-Hands Pushup4 sets12 reps120s
3. Lying Straight Leg Raise4 sets12 reps120s
4. Inchworm4 sets40 reps120s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 4



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets12 reps90s
2. Pike Push Up on Floor4 sets12 reps90s
3. Dead Bug4 sets12 reps90s
4. Bear Crawl4 sets40s90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets12 reps90s
2. Bench Dip4 sets12 reps90s
3. Superman from Floor4 sets12 reps90s
4. Kick Sits4 sets40s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge4 sets12 reps90s
2. Wide-Hands Pushup4 sets12 reps120s
3. Lying Straight Leg Raise4 sets12 reps90s
4. Inchworm4 sets40 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 5



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets16 reps90s
2. Pike Push Up on Floor4 sets16 reps90s
3. Dead Bug4 sets16 reps90s
4. Bear Crawl4 sets50s90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets16 reps90s
2. Bench Dip4 sets16 reps90s
3. Superman from Floor4 sets16 reps90s
4. Kick Sits4 sets50s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge4 sets16 reps90s
2. Wide-Hands Pushup4 sets16 reps120s
3. Lying Straight Leg Raise4 sets16 reps90s
4. Inchworm4 sets50 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

Week 6



ExerciseSetsRepsRestNotes
1. Y-Squat4 sets20 reps90s
2. Pike Push Up on Floor4 sets20 reps90s
3. Dead Bug4 sets20 reps90s
4. Bear Crawl4 sets60s90s

ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)4 sets20 reps90s
2. Bench Dip4 sets20 reps90s
3. Superman from Floor4 sets20 reps90s
4. Kick Sits4 sets60s90s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge4 sets20 reps90s
2. Wide-Hands Pushup4 sets20 reps120s
3. Lying Straight Leg Raise4 sets20 reps90s
4. Inchworm4 sets60 reps90s

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

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Date Created: 3/27/20, 3:47 AM

Last Updated: 3/27/20, 7:16 AM