3 Day Full Body Workout At Home (with PDF)

If you exercise at home with minimal to no equipment, then this article is going to be super useful. In this blog, I’m going to share plenty of home exercises and a couple of 3 day full body workout routines (with pdf) that you can do at home to improve your overall health and fitness.

The trend of home fitness has increased rapidly since the Covid-19 pandemic. And because of it, many people prefer doing exercises at home rather than going to the gym.

Even, I did a myriad of exercises at home during the quarantine phase. And in that period, I’ve designed my 3 days a week full-body workout plan for training at home that can also help you build muscle, develop your shape, and improve aerobic fitness.

Also, see: 30+ Living Room Workouts For Overall Fitness

Is A 3 Day Full-Body Workout Good?

Doing full-body exercises 3 days a week is good and helps you improve your aerobic fitness, strength, balance, and body composition.

3 days a week full-body workout plan for training at home
Sofa Dips Workout At Home (People photo created by master1305 – www.freepik.com)

Even it is demonstrated low frequency and high-frequency weekly training volume produce similar strength gains in combined multi-joint strength and isolation exercises in a study published by the Sports Medicine Open. 1Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis – National Insitute of Health Database

Working out three times per week with two sets is recommended for beginners to improve muscle strength while minimizing fatigue compared to one-day training per week with six sets, another research published by the Frontiers suggested. 2Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training – Frontiers in Physiology

However, 3 days aren’t enough if you work out at home. The above studies have been done for a shorter period and on untrained persons.

So, I would suggest you do 5 sessions a week for better results, whether you want to lose weight or build muscle.

You can save this for later: Full Bodyweight Workout For Beginners At Home

Different people have different choices. That’s why I’ve created two types of 3-day full-body home workout routines, so you can select any of them depending on your fitness goal.

Here are the routines

  1. 3 Day Full Body HIIT Workout At Home to Burn More Calories
  2. Full Body 3 Day Bodyweight Workout to Build Muscle At Home

Okay, so before I hand out the workout regime, I want to share the list of exercises that you’ll do in 3 Day routine to target your full body.

List of Exercises to Do at Home

Exercises from beginner to elite level

  1. Push up
    • Incline Pushup
    • Knee pushup
    • Decline Pushup
    • Wall Pushup
    • Triangle Pushup
    • Archer Pushup
    • Knuckle Pushup
    • Pike pushups
  2. Squat
    • Sumo Squat
    • Lateral Squat
    • Jump Squat
    • Pulse Squat
    • Bulgarian split squat
    • Frog Squats
  3. Dips
    • Chair Dips
    • Tabletop Dips
    • Floor Dip
    • Counter Dip
    • Backpack Dip
  4. Plank
    • High Plank
    • Crouch hover plank
    • Forearm plank
    • Side plank
    • Side Plank Hip Raise
    • Knee To Outside Elbow Plank
    • Extended Plank
  5. Crunches
    • Regular Crunch
    • Reverse Crunches
    • Tabletop Crunches
    • Toe Touch Cunch
    • Bicycle crunch
  6. Lunges
    1. Forward Lunges
    2. Backward Lunges
    3. Lateral Lunges
  7. Jumping Jacks
  8. Floor IYT Raise
  9. High Knees
  10. Jumping Rope
  11. Squat Thrust
  12. Burpees
  13. Russian Twist
  14. Table Inverte Row
  15. Shadow Boxing
  16. V ups
  17. Bird Dog
  18. Bridge
  19. Superman
  20. Calf Raises
  21. Step up chair
  22. Shoulder Tap
  23. Leg Raises
  24. Mountain Climbing
  25. Stationary Running

Less Stress and Better Result with these - Isometric Exercises List And Examples With PDF

3 Day Full Body HIIT Workout At Home

The craze of high-intensity interval training (HIIT) is rising quickly because of the rise in home fitness. The HIIT workout program has numerous benefits, such as better cardiovascular health and weight loss.

You need to perform short intense burst activities with little to no rest between sets in the HIIT program. For example, if you do jumping jacks, do for 30 seconds at a high pace and then rest for 20-30 seconds.

Okay, so let’s find out what’s in my routine for you. It may be useful for some and may not for a few.

Duration: 20-30 Minutes every alternate day

Difficulty: Beginner to Intermediate

Note: You can change exercise, increase or decrease activity, and interval time depending on your fitness level.

Newbie: 1 round, Elite: 2 rounds, Pro: 3 rounds

Day 1

Exercises Time Rest/Interval
Jump Squat6-8 reps40 seconds
Burpees6-8 reps 40 seconds
Lateral Squat10 Squat/side 40 seconds
Stationary Lunges10 Lunges/side30 seconds
12 reps30 seconds
Bench Dips12 reps 30 seconds
Mountain Climbing20 seconds 30 seconds
Crunches20 seconds 30 seconds
Reverse Crunches20 seconds 30 seconds
Plank30-60 sec 30 seconds
Related: 3 Day Compound Workout Routine

Day 2

Jumping Jacks15 seconds30 seconds
High Knees15 seconds 30 seconds
Burpees 6-8 reps 30 seconds
Step up chair8-10 reps 30 seconds
Squat15 reps 30 seconds
Pushups15 reps30 seconds
Reverse Crunches20 seconds 20 seconds
Side Plank20 seconds 20 seconds
Side Plank Hip Raise20 seconds 20 seconds
Full Body 3 Day Workout Plan at Home

Day 3

Stationary Running15 seconds30 seconds
Mountain Climbing15 seconds30 seconds
Burpees6-8 reps30 seconds
Lateral Lunges8-10 reps30 seconds
Floor IYT Raise 6-8 reps30 seconds
Pushups15 reps30 seconds
Tabletop Crunches30 seconds15 seconds
Plank30-60 seconds20 seconds
Side Plank Hip Raise20 seconds20 seconds
Leg Raises30 seconds 30 seconds
3 Day Home Workout Routine

Full Body 3 Day Bodyweight Workout to Build Muscle At Home

Bodyweight exercises have a plethora of benefits including increased strength, mobility, and muscle growth.

You can do bodyweight exercises to improve muscular endurance 3EFFECTS OF 8-WEEKS LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES – Research Gate and posture 4Effect of an exercise program for posture correction on a musculoskeletal pain – Journal of Physical Therapy Science.

You can follow my best 3 day full body home workout plan to build a fair amount of strength and mass.

  • Time: 45-60 Minutes
  • Frequenccy: 3 day a week
  • Goal: Bodybuilding
  • Beginner – 1 set, Intermediate – 2 sets
  • Training Days: Monday, Wednesday and Friday or Alternate Days
  • Intervals between sets: 30 to 90 seconds

Day -1

  • Forward Lunges – 10 Reps x 2
  • Squat – 15 Reps x 3
  • Floor IYT Raises – 8 Reps x 2
  • Incline Push up – 10 Reps
  • Trinagle Pushup -10 Reps x 2
  • Pike Push up – 6 Reps x 2
  • Chair Dips – 10 Reps x 2
  • Plank – 30 to 60 seconds

Day 2

  • Jump Squat – 20 seconds
  • Mountain Climbers – 20 seconds
  • Table Inverted Row – 8 Reps x 2
  • W Superman – 8 Reps x 2
  • Towel Pull inside – 10 Reps x 2
  • Bicep Leg Curl – 10 Reps x 2
  • Reverse Crunches – 10 Reps x 2
  • Leg raises – 8 Reps x 2
  • Flutter Kicks – 15 seconds
  • Side Plank – 20 seconds

Day 3

  • Squat – 20 reps
  • Bulgarian Split Squat – 10 reps
  • Standing Leg Curl – 10 reps
  • Single-Leg Romanian Deadlift – 8 reps
  • Glutes Bridges – 10 reps x 2
  • Floor IYT Raises – 8 Reps x 2
  • Pike Push up – 6 Reps x 2
  • Chair Dips – 10 Reps x 2
  • Bird Dog – 6 Reps x 2
  • Table Inverted Row – 8 Reps x 2
  • Leg Biceps Curl – 10 Reps x 2
  • Leg Raises – 10 reps
  • Reverse Crunches – 10 reps
  • Plank – 30 to 60 seconds
  • Side Plank – 20 to 30 seconds
  • Russian Twist – 15 to 20 seconds
  • V ups – 6 Reps x 2

Related: Bodyweight Workout Plan To Get Ripped (WIth PDF)

Is 3 Days a Week Enough to Build Muscle?

No, doing a 3-day full-body workout at home without equipment isn’t enough to build muscle. However, if you’re lean, then there is a chance that it can help you build strength and mass over a long period of time and increase your calorie consumption. You can eat high-protein foods as well as can take whey protein powder to boost muscle gain.

3 Day Full Body Home Workout Routine PDF

As you're here, you can also save these helpful exercises and routines
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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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