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3-day home conditioning workout plan Bodyweight Conditioning

Three rounds based sessions with no equipment: work hard, rest briefly, repeat until the round is done.

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 11 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

4 exercises · 18 sets · ~52 min

Superset A · 5 rounds · back to back
1. Burpee Abs · Bodyweight 5 sets of 12 reps · 0:40 rest 0:40 rest
2. Bodyweight Squat Glutes · Bodyweight 5 sets of 25 reps · 0:40 rest 0:40 rest
Push Up Chest · Bodyweight 5 sets of 15 reps · 0:40 rest 0:40 rest
Hand Plank Abs · Bodyweight 3 sets of 45s · 0:40 rest 0:40 rest

4 exercises · 18 sets · ~64 min

4 exercises · 17 sets · ~45 min

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

Can train 4 days a week: Machine Conditioning Split, intermediate, 4 days a week, with equipment.
Training in a gym: Advanced Conditioning Split, advanced, 5 days a week, with equipment.

Each week is 53 working sets across 11 exercises, about 2 h 40 min in total.

Sets run from 12 to 35 reps, with 0:35 to 0:40 of rest between them.

Main muscles: Abs, Chest, Glutes, Quads.

Endurance builds by doing a little more work at the same effort.

Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Advanced Bodyweight Conditioning, the same goal at advanced level, 4 days a week.