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3-day home workout plan Home, No Equipment
Three bodyweight sessions you can do in a living room. Build the habit first, then progress by adding a rep to each set before adding a set.
- Level
- Beginner
- Days a week
- 3
- Per session
- 30–38 min
- Goal
- General fitness
- Equipment
- None, bodyweight only
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 · ~37 min Home A
-
Bodyweight Squat
Glutes · Bodyweight
3 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Squat
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Bodyweight Knee Push Ups
Chest · Bodyweight
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Beginner
-
Bodyweight Reverse Lunge
Glutes · Bodyweight
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Hand Plank
Abs · Bodyweight
3 sets of 30s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
-
V-Up
Abs · Bodyweight
3 sets of 20 reps · 0:40 rest
0:40 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Quads
- Exercise level
- Intermediate
Day 2 · ~30 min Home B
-
Forward Lunge
Glutes · Bodyweight
3 sets of 10 reps · 1:00 rest
1:00 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Push Up
Chest · Bodyweight
3 sets of 6 reps · 1:15 rest
1:15 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Beginner
-
Good Mornings
Glutes · Bodyweight
3 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Supermans
Abs · Bodyweight
3 sets of 12 reps · 0:40 rest
0:40 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
-
Front Plank on Elbows
Abs · Bodyweight
3 sets of 25s · 0:40 rest
0:40 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Front Delts, Glutes, Quads
- Exercise level
- Beginner
Day 3 · ~38 min Home C
-
Bodyweight Squat
Glutes · Bodyweight
3 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Squat
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Bodyweight Knee Push Ups
Chest · Bodyweight
3 sets of 14 reps · 1:00 rest
1:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Beginner
-
Front Plank on Elbows
Abs · Bodyweight
3 sets of 40s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Front Delts, Glutes, Quads
- Exercise level
- Beginner
-
Bodyweight Russian Twist
Abs · Bodyweight
3 sets of 14 reps · 0:40 rest
0:40 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Beginner
-
V-Up
Abs · Bodyweight
3 sets of 10 reps · 0:40 rest
0:40 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Quads
- Exercise level
- Intermediate
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?
- Only have 2 days a week: Home Fitness Starter, beginner, 2 days a week.
- Training in a gym: Low-Impact Foundations, beginner, 3 days a week, with equipment.
What to expect
Each week is 45 working sets across 11 exercises, about 1 h 45 min in total.
Sets run from 6 to 20 reps, with 0:40 to 1:15 of rest between them.
Main muscles: Glutes, Quads, Chest, Abs, Hamstrings.
How to progress
The plan stays useful for as long as it stays a little hard.
- Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
- Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
- 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: Everyday Bodyweight Fitness, the same goal at intermediate level, 4 days a week.
Similar plans
Low-Impact Foundations
Joint friendly machine and bike work for anyone returning after a break. Nothing jumps and nothing pounds: progress by adding reps before load.
- Days a week
- 3× a week
- Session
- ~40 min
- Level
- Beginner
- Equipment
- Gym
Balanced Fitness Three
Strength, conditioning and core in every session, three times a week, for people who would rather be good at everything than great at one thing.
- Days a week
- 3× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym
Home Fitness Starter
Two short home sessions a week covering every basic pattern, an ideal first routine. Add a third day once both feel easy.
- Days a week
- 2× a week
- Session
- ~25 min
- Level
- Beginner
- Equipment
- No equipment
Gym Starter
Two guided machine sessions a week, the friendliest introduction to the gym floor. Add a small increase once every set reaches the top of its rep range.
- Days a week
- 2× a week
- Session
- ~40 min
- Level
- Beginner
- Equipment
- Gym