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: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

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 Y squat by Dr. Brooks Tiller	3 sets	12 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	10 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	10 reps	120s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	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 Y squat by Dr. Brooks Tiller	3 sets	12 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	12 reps	120s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	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 Y squat by Dr. Brooks Tiller	4 sets	12 reps	120s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	120s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	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 Y squat by Dr. Brooks Tiller	4 sets	12 reps	90s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	12 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	90s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	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 Y squat by Dr. Brooks Tiller	4 sets	16 reps	90s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	16 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	16 reps	90s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	4 sets	16 reps	90s
4. Kick Sits ▶	4 sets	50s	90s

Day 3

Scroll to top

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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	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 Y squat by Dr. Brooks Tiller	4 sets	20 reps	90s
2. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	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
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	20 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	20 reps	90s
3. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	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) Tutorial Flat Bench Lying Leg Raise by Get Right Results	4 sets	20 reps	90s
4. Inchworm ▶	4 sets	60 reps	90s

3-Day Home Workout Plan

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

Week 5

Day 1

Day 2

Day 3

Week 6

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Day 2

Day 3

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