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3-day home muscle building workout plan Bodyweight Muscle Basics

Your first muscle built at home: three full body sessions a week, no gear needed. Progress by slowing the lowering phase before adding reps.

Level
Beginner
Days a week
3
Per session
34–37 min
Goal
Muscle building
Equipment
None, bodyweight only
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Workout schedule

3 days a week · 13 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.

Day 1 · ~37 min Full Body A

5 exercises · 15 sets · ~37 min

  1. Bodyweight Squat Glutes · Bodyweight 3 sets of 15 reps · 1:15 rest 1:15 rest
  2. Bodyweight Knee Push Ups Chest · Bodyweight 3 sets of 10 reps · 1:15 rest 1:15 rest
  3. Bodyweight Reverse Lunge Glutes · Bodyweight 3 sets of 10 reps · 1:00 rest 1:00 rest
  4. Supermans Abs · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  5. Hand Plank Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

Day 2 · ~37 min Full Body B

5 exercises · 15 sets · ~37 min

  1. Forward Lunge Glutes · Bodyweight 3 sets of 10 reps · 1:15 rest 1:15 rest
  2. Push Up Chest · Bodyweight 3 sets of 8 reps · 1:15 rest 1:15 rest
  3. Supermans Abs · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Jump Squats Glutes · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
  5. Dead Bug Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest

Day 3 · ~34 min Full Body C

5 exercises · 15 sets · ~34 min

  1. Bodyweight Squat Glutes · Bodyweight 3 sets of 15 reps · 1:15 rest 1:15 rest
  2. Diamond Push Ups Triceps · Bodyweight 3 sets of 8 reps · 1:15 rest 1:15 rest
  3. Single Legged Romanian Deadlifts Glutes · Bodyweight 3 sets of 10 reps · 1:00 rest 1:00 rest
  4. Bodyweight Hip Abduction Glutes · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest
  5. Elbow Side Plank Abs · Bodyweight 3 sets of 25s · 0:45 rest 0:45 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

What to expect

Each week is 45 working sets across 13 exercises, about 1 h 50 min in total.

Sets run from 8 to 20 reps, with 0:45 to 1:15 of rest between them.

Main muscles: Glutes, Quads, Chest, Abs, Triceps, Hamstrings.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Bodyweight Squat that means all 3 sets of 15.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Bodyweight Squat, lower more slowly or move to a harder variation.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Calisthenics Volume Split, the same goal at intermediate level, 4 days a week.

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