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3-day home functional training workout plan Real World Bodyweight
Three sessions of getting up, stepping and bracing, the everyday patterns rebuilt with nothing but the floor.
- Level
- Intermediate
- Days a week
- 3
- Per session
- 39–53 min
- Goal
- Everyday fitness
- Equipment
- None, bodyweight only
Workout schedule
3 days a week · 12 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 · ~48 min Get Up & Squat
-
Bodyweight Squat
Glutes · Bodyweight
4 sets of 20 reps · 1:00 rest
1:00 rest
- Movement
- Squat
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
Bodyweight Reverse Lunge
Glutes · Bodyweight
4 sets of 16 reps · 1:00 rest
1:00 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Beginner
-
V-Up
Abs · Bodyweight
4 sets of 20 reps · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Quads
- Exercise level
- Intermediate
-
Hand Plank
Abs · Bodyweight
3 sets of 45s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~39 min Hinge & Brace
-
Bodyweight Deadlift
Abs · Bodyweight
4 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Abs
- Also works
- Glutes
- Exercise level
- Beginner
-
Single Legged Romanian Deadlifts
Glutes · Bodyweight
4 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Supermans
Abs · Bodyweight
4 sets of 20 reps · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
-
Elbow Side Plank
Abs · Bodyweight
3 sets of 45s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~53 min Push & Rotate
-
Push Up
Chest · Bodyweight
4 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Beginner
-
Walking Lunge
Glutes · Bodyweight
3 sets of 40m · 1:00 rest
1:00 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Intermediate
-
Mountain Climber
Abs · Bodyweight
4 sets of 24 reps · 0:45 rest
0:45 rest
- Movement
- Plyometric
- Primary
- Abs
- Exercise level
- Beginner
-
Bodyweight Russian Twist
Abs · Bodyweight
4 sets of 30 reps · 0:40 rest
0:40 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Beginner
About this plan
Who it's for
For people who have trained regularly for a while. You need no equipment.
Not the right fit?
- New to training: Functional Basics, beginner, 3 days a week, with equipment.
- Training in a gym: Core & Posture Basics, beginner, 2 days a week, with equipment.
What to expect
Each week is 45 working sets across 12 exercises, about 2 h 20 min in total.
Sets run from 12 to 30 reps, with 0:40 to 1:00 of rest between them.
Main muscles: Glutes, Quads, Abs, Hamstrings, Chest.
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.
- 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: Functional Performance, the same goal at advanced level, 5 days a week, with equipment.
Similar plans
Functional Basics
Three sessions practicing the movements daily life asks for: carrying, lifting from the floor and getting back up.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- Gym
Core & Posture Basics
Two short sessions for a stronger midsection and a taller posture, made for desk life. Progress the holds by time and the pulls by load.
- Days a week
- 2× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- Gym
Bodyweight Conditioning
Three rounds based sessions with no equipment: work hard, rest briefly, repeat until the round is done.
- Days a week
- 3× a week
- Session
- ~55 min
- Level
- Intermediate
- Equipment
- No equipment
Bodyweight Stamina Builder
Three long sessions of continuous bodyweight work, building the stamina to keep moving for the better part of an hour.
- Days a week
- 3× a week
- Session
- ~70 min
- Level
- Intermediate
- Equipment
- No equipment