3 Day Full Body Home Workout Plan
Three full-body bodyweight sessions a week covering every major muscle group through functional movement patterns. No equipment, no gym.
- Days per week
- 3
- Session length
- 41–48 min
- Exercises
- 22
- Level
- Intermediate
- Equipment
- No equipment
Your week
- MonDay 1 · Upper Body Power
- TueRest
- WedDay 2 · Lower Body Strength
- ThuRest
- FriDay 3 · Full Body Circuit
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Upper Body Power
Focus on upper body strength with push/pull movements and core stability
About 41 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Wide Hand Push upRest 75s | 3 × 12 | 75s | |
| 2 | Three Bench DipRest 75s | 3 × 10 | 75s | |
| 3 | Iron Cross PlankRest 60s | 3 × 8 | 60s | |
| 4 | Mountain ClimberRest 45s | 3 × 20 | 45s | |
| 5 | 45 degree Bycicle Twisting CrunchRest 45s | 3 × 15 | 45s | |
| 6 | Bear CrawlRest 60s | 3 × 30s | 60s | |
| 7 | BurpeeRest 75s | 3 × 8 | 75s |
Day 2 — Lower Body Strength
Comprehensive lower body workout focusing on functional strength and stability
About 44 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Squat mRest 90s | 4 × 15 | 90s | |
| 2 | LungeRest 75s | 3 × 12 | 75s | |
| 3 | One Leg SquatRest 90s | 3 × 6 | 90s | |
| 4 | Mountain ClimberRest 45s | 3 × 25 | 45s | |
| 5 | Iron Cross PlankRest 60s | 3 × 10 | 60s | |
| 6 | 45 degree Bycicle Twisting CrunchRest 45s | 3 × 18 | 45s | |
| 7 | Bear CrawlRest 75s | 2 × 45s | 75s |
Day 3 — Full Body Circuit
High-intensity full-body circuit combining strength and cardiovascular conditioning
About 48 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | BurpeeRest 60s | 4 × 10 | 60s | |
| 2 | Wide Hand Push upRest 60s | 3 × 10 | 60s | |
| 3 | Squat mRest 75s | 3 × 18 | 75s | |
| 4 | LungeRest 60s | 3 × 10 | 60s | |
| 5 | Three Bench DipRest 60s | 3 × 12 | 60s | |
| 6 | Mountain ClimberRest 45s | 3 × 30 | 45s | |
| 7 | Iron Cross PlankRest 60s | 3 × 12 | 60s | |
| 8 | 45 degree Bycicle Twisting CrunchRest 45s | 3 × 20 | 45s |
About this plan
Three sessions a week, no equipment, every major muscle group covered. This is the intermediate step after bodyweight training stops being hard — the point where push-ups are easy and you need harder variations rather than more reps.
Day one is upper-body led: wide-hand push-ups, bench dips, iron cross planks, mountain climbers, bicycle crunches, bear crawls and burpees. Day two shifts to the legs — squats, lunges and single-leg squats, with the same core and locomotion work behind them. Day three is a full-body circuit that pulls the best of both together and runs them with less rest.
The single-leg squat on day two is the honest difficulty spike. If a full pistol is out of reach, drop to a box or a chair and lower under control, or hold a doorframe for balance. Bear crawls and burpees do the conditioning work that a treadmill would otherwise do, which is why the plan needs no cardio bolted on.
What is missing from any equipment-free plan is a genuine pull. Push-ups, dips and planks cover the front of the body well, but nothing here loads the lats the way a row or a pull-up would. If you have a bar, a table edge or a doorway, add three sets of rows to day one and day three. If you do not, accept the gap rather than pretending it is not there — and be aware that pressing without pulling, over months, tends to pull the shoulders forward.
Progress by slowing down before you speed up. A push-up with a three-second lower is harder than two fast ones, and it does not require anything you do not already have. After that, narrow your hand position, elevate your feet, or move to a single-leg version of the lower-body work.
Leave a day between sessions. Monday, Wednesday, Friday works; so does Tuesday, Thursday, Saturday. The circuit day is the most demanding of the three, so put it where your week has the most room.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
