3 Day Full Body Workout at Home (with PDF)

Keeping myself fit and active has always been one of my priorities, but sometimes life gets so busy that I can’t get time to hit the gym.

But being in the fitness industry, I always have to maintain my shape. That’s why I train at home using my body weight.

And to work out in an organized fashion, I’ve designed a couple of 3 day full-body workout plans for training at home.

One is for building strength and lean mass, and the other is for improving cardiovascular fitness. I do them alternatively.

These programs helped me maintain and improve my fitness.

That’s why I’ve decided to hand it to those who are looking for an easy-to-follow and effective 3 day full body home workout routine.

So, if you exercise at home with minimal to no equipment, you can follow one of the plans to improve your overall health and fitness.

Workout Overview

3 Day HIIT Home Workout Routine (no equipment)

The high-intensity interval training (HIIT) is an inexpensive and effective way to burn significant calories, promote weight loss, and improve cardiovascular fitness in less time than traditional cardio.

It requires you to perform exercises at your maximum heart rate followed by a short interval.

For example, do jumping jacks for 15 seconds at your maximum heart rate, followed by 15-20 seconds of rest.

You can do HIIT for 10 minutes to half an hour, depending on your goal and fitness level.

Here’s my 3-day interval training program that I do at home.

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

Newbie: 1 round, Intermediate: 2 rounds, Advanced: 3 rounds

Day 1

Day 2

Day 3

3 Day Full Body Workout at Home to Build Muscles

Bodyweight exercises have numerous health benefits. They help build strength and lean mass and improve mobility, posture, and body composition.¹EFFECTS OF 8-WEEKS LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES – Research Gate, ²Effect of an exercise program for posture correction on a musculoskeletal pain – Journal of Physical Therapy Science.

You can do myriad exercises at home to improve your physique and scale your fitness level.

Here’s my bodyweight workout plan to build a fair amount of strength and lean mass.

• Time/session: 45-60 Minutes
• Frequency: 3 days a week
• Goal: Build strength and mass, and improve shape.
• Rest between sets: 30 to 90 seconds
• Equipment Needed: No gym equipment

Day 1

• Forward Lunges – 10 Reps x 2
• Squat – 15 Reps x 3
• Floor IYT Raises – 10 Reps x 2
• Incline Push up – 10 Reps x 2
• Triangle Pushup -10 Reps x 2
• Chair Dips – 10 Reps x 2
• Plank: 60-sec x 2

Day 2

• Jump Squat – 20 seconds
• Mountain Climbers – 20 seconds
• Table Inverted Row – 10 Reps x 3
• Prone Y Raises – 10 Reps x 3
• Bicep Leg Curl – 10 Reps x 3
• Standard Pushup – 10 Reps x 3
• Incline Towel Row: 10 Reps x 3
• Leg raises – 8 Reps x 2
• Flutter Kicks – 15-sec x 2
• Side Plank – 20 seconds/side

Day 3

• Sumo Squat – 15 reps x 3
• Standing Leg Curl – 10 reps x 2
• Floor IYT Raises – 8 Reps x 3
• Pike Push up – 8 Reps x 3
• Superman Pull: 10 reps x 3
• Chair Dips – 10 reps x 3
• Bird Dog – 6 reps/side x 2
• Reverse Crunches – 10 reps
• Plank Row– 10 reps/side
• Side Plank – 20-sec/side
• Glutes Bridges – 10 reps x 2

Is 3 Days a Week Exercise Enough?

Doing bodyweight resistance training 3 days a week will help you maintain shape, improve cardiovascular fitness, and build lean mass in beginners.

However, you have to increase the frequency and include resistance exercises to gain more muscles.

You have to work consistently for three to four months and feed your muscles the required nutrients to see some muscle growth with bodyweight training.

3 Day Full Body Home Workout Routine PDF

References

• 1
  EFFECTS OF 8-WEEKS LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES – Research Gate
• 2
  Effect of an exercise program for posture correction on a musculoskeletal pain – Journal of Physical Therapy Science