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-

Source

myworkouts

Equipment

Bodyweight

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Abs, Chest, Hamstrings, Q...

Day 2: Focus: Abs, Back (Lower), Glutes...

Day 3: Focus: Chest, Glutes, Hamstrings...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
1. Low Lateral Lunge	3 sets	10 reps	120s
2. Wide-Hands Pushup	3 sets	10 reps	120s
3. Lying Straight Leg Raise (on Bench)	3 sets	10 reps	120s
4. Inchworm	3 sets	30 reps	120s

Week 2

Day 1

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
1. Low Lateral Lunge	3 sets	12 reps	120s
2. Wide-Hands Pushup	3 sets	12 reps	120s
3. Lying Straight Leg Raise (on Bench)	3 sets	12 reps	120s
4. Inchworm	3 sets	40 reps	120s

Week 3

Day 1

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Exercise	Sets	Reps	Rest
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
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

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Exercise	Sets	Reps	Rest
1. Low Lateral Lunge	4 sets	12 reps	120s
2. Wide-Hands Pushup	4 sets	12 reps	120s
3. Lying Straight Leg Raise (on Bench)	4 sets	12 reps	120s
4. Inchworm	4 sets	40 reps	120s

Week 4

Day 1

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
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
1. Low Lateral Lunge	4 sets	12 reps	90s
2. Wide-Hands Pushup	4 sets	12 reps	120s
3. Lying Straight Leg Raise (on Bench)	4 sets	12 reps	90s
4. Inchworm	4 sets	40 reps	90s

Week 5

Day 1

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
1. Low Lateral Lunge	4 sets	16 reps	90s
2. Wide-Hands Pushup	4 sets	16 reps	120s
3. Lying Straight Leg Raise (on Bench)	4 sets	16 reps	90s
4. Inchworm	4 sets	50 reps	90s

Week 6

Day 1

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Exercise	Sets	Reps	Rest
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

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Exercise	Sets	Reps	Rest
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
1. Low Lateral Lunge	4 sets	20 reps	90s
2. Wide-Hands Pushup	4 sets	20 reps	120s
3. Lying Straight Leg Raise (on Bench)	4 sets	20 reps	90s
4. Inchworm	4 sets	60 reps	90s

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

Last Updated: 9/12/20, 9:37 PM