3-Day Home Workout Plan

By Christopher Stone

	Intermediate (2-3 years)
	45 minutes/day \| 3 days/week \| 6 weeks
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	Bodyweight, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

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.Glute Bridge	3 sets	10 reps	120s
2.Bench Dip	3 sets	10 reps	120s
3.Superman from Floor	3 sets	10 reps	120s
4.Side Kick Through	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	30s	120s

Date Created: 3/27/2020, UTC

Last Updated: 6/3/2021, UTC

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