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3-day home strength workout plan Bodyweight Strength Foundations

Hard bodyweight positions held and repeated for low reps three days a week, with full rest. Progress to a harder variation, not to more reps.

Level
Beginner
Days a week
3
Per session
34–40 min
Goal
Strength
Equipment
None, bodyweight only
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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.

Day 1 · ~34 min Push & Core

4 exercises · 14 sets · ~34 min

  1. Push Up Chest · Bodyweight 4 sets of 8 reps · 2:00 rest 2:00 rest
  2. Bodyweight Knee Push Ups Chest · Bodyweight 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Hand Plank Abs · Bodyweight 4 sets of 40s · 1:30 rest 1:30 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 20s · 1:00 rest 1:00 rest

Day 2 · ~40 min Legs

4 exercises · 13 sets · ~40 min

  1. Bodyweight Squat Glutes · Bodyweight 4 sets of 12 reps · 2:00 rest 2:00 rest
  2. Bodyweight Reverse Lunge Glutes · Bodyweight 3 sets of 10 reps · 1:30 rest 1:30 rest
  3. Front Plank on Elbows Abs · Bodyweight 3 sets of 45s · 1:30 rest 1:30 rest
  4. Jump Squats Glutes · Bodyweight 3 sets of 20 reps · 1:00 rest 1:00 rest

Day 3 · ~34 min Posterior & Core

4 exercises · 13 sets · ~34 min

  1. Single Legged Romanian Deadlifts Glutes · Bodyweight 4 sets of 8 reps · 2:00 rest 2:00 rest
  2. Good Mornings Glutes · Bodyweight 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Supermans Abs · Bodyweight 3 sets of 15 reps · 1:00 rest 1:00 rest
  4. Elbow Side Plank Abs · Bodyweight 3 sets of 30s · 1:00 rest 1:00 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?

  • Training in a gym: Barbell Basics, beginner, 3 days a week, with equipment.

What to expect

Each week is 40 working sets across 11 exercises, about 1 h 50 min in total.

Sets run from 8 to 20 reps, with 1:00 to 2:00 of rest between them.

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

How to progress

Strength comes from lifting a little heavier over time.

  1. Hit the target. Complete every set at the listed target, with the last rep still clean. On the Push Up that means all 4 sets of 8.
  2. Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Push Up, move to a harder variation once the target feels comfortable.
  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: Kettlebell Strength, the same goal at intermediate level, 3 days a week, with equipment.

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