Full Body 3-Day Workout Plan at Home (Ultimate Guide)

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 with limited or no equipment.

I train to improve my fitness and shape my physique, so I follow a hybrid workout plan.

My home workout plan includes training the full body 3 days weekly using the different workouts: cardio, strength, and mobility.

I’ll share my plan as well as the following splits so people of all fitness levels can use it.

• No-equipment 3-day Total Body HIIT Program
• Pure Bodyweight 3-day Full Body Program for Muscle Gain
• Bodyweight & Resistance Band Workout Plan
• At-Home 3-day Muscle & Strength Building Routine (Bodyweight + Bands + Dumbbells)

If you are looking for an easy-to-follow and effective 3 day full body home workout routine, explore this ultimate guide and save one of your favorite programs.

1. My 3-Day At-Home Hybrid Workout Plan

This program involves doing strength exercises on day 1, cardio on day 2, and mobility on day 3. The different workouts help improve your appearance and fitness.

• Day 1: Strength Training
• Day 2: Cardio
• Day 3: Mobility
• Alternate day off + plus Sunday.

Day 1: Strength Training

Week 1	Week 2
Banded Push Ups (4 sets x 15)	Deficit Push Ups (4 sets x 15)
Dumbbell Squats (4 x 25)	Banded Lat Pulldown (4 x 15)
Bent-over Band Rows (4 x 15)	DB Renegade Rows (4 x 15)
Overhead Press (4 x 15)	Bridge Press (4 sets x 15)
Biceps Curls (4 x 15)	Lateral Raises (4 sets x 15)
Deadlifts (4 x 10)	Reverse Lunges (3 x 15 per side)

Day 2: Cardio

Week 1	Week 2
Burpees (5 reps, 30-sec rest x 10)	Power Maker (5 reps, 30-sec rest x 10)
Mountain Climber (30 reps, 30-sec rest x 10)	Sprint in Place (15-sec, 30-sec rest x 10)
High Knees (20 reps, 30-sec rest x 10)	Sit Outs (10 reps per side, 1-min rest x 5)
Plank Ankle Taps (20 reps, 30-sec rest x 10)	Pushup Jack (20-sec, 40-sec rest x 5)
Kneeling Squat Jump (10 reps, 1-min rest x 5)	Plank (1-minute, 30-sec rest x 5)

Day 3: Mobility

Week 1	Week 2
Cat-Cow (5-sec each x 4)	Child’s Pose (15-second)
Downward Dog (15-sec)	Standing Bird Dog (10-second hold/side)
Knee Hug (15-sec/side)	Dolphin Pose (10-second)
Pigeon Pose (15-sec/side)	World’s Greatest Stretch (15-second/side)
Runner’s Lunge (15-sec/side)	Knee to Chest Stretch (10-second/side)
Perform 3-4 rounds.	Perform 3-4 rounds.

2. No-Equipment Full-body HIIT Plan at Home

High-intensity interval training (HIIT) is an inexpensive and effective way to burn fat, promote weight loss, and improve cardiovascular fitness.

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 high intensity, followed by 20 seconds of rest.

You can do HIIT for 10 to 30 minutes, depending on your goal and fitness level.

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

Note: You can change the exercise, adjust the activity level, and adjust the interval time depending on your fitness level.

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

Day 1

Exercises	Acitivity	Interval
Ankle Hops	15-second	15 seconds
Jump Squat	6-8 reps	40 seconds
Burpees	6-8 reps	40 seconds
Mountain Climber	20-second	30 seconds
Jumping Lunges	10 reps per side	30 seconds
Flutter Kicks	15-second	30 seconds
Pushup	10-15 reps	30 seconds
Heel Taps	20 reps per side	30 seconds
Shoulder Taps	10 taps per side	30 seconds
Crunches	10 reps	30 seconds
Bear Crawl	15-second	30 seconds
Reverse Crunches	10-15 reps	30 seconds

Day 2

Exercises	Acitivity	Interval
Jog in place	15-sec	15 seconds
Jumping Jacks	15-sec	30 seconds
High Knees	15-sec	30 seconds
Burpees	6-8 reps	30 seconds
Inchworm	15-sec	30 seconds
Squat	15 reps	30 seconds
Pushups	15 reps	30 seconds
Russian Twist	15-sec	30 seconds
Reverse Crunches	10 reps	30 seconds
Plank Ankle Taps	5 reps per side	30 seconds
Single-leg Glute Kickback	10 reps per side	30 seconds
Side Plank Hip Dips	10 dips per side	–

Day 3

Exercises	Activity	Rest
Stationary Running	15 seconds	30 seconds
Bear Crawl	15 seconds	30 seconds
Burpees	6-8 reps	30 seconds
Lateral Lunges	8-10 reps	30 seconds
Lunge Front Kick	6 reps/side	30 seconds
Pushups	15 reps	30 seconds
Tabletop Crunches	10 reps	15 seconds
Bicycle Crunches	10 reps	20 seconds
Dead Bug Crunches	10 reps	20 seconds
Leg Raises	30-sec	30 seconds
Kneeling Squat Jump	10 reps	30 seconds
Curtsy Lunge	6 reps/side	–

3. Pure Bodyweight Workout Plan to Build Muscle at Home

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

You can do myriad exercises at home to improve your physique and scale your fitness level without using weights.

Follow this 3-day bodyweight workout routine to build muscle and flexibility at home.

• Time per 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: None

Day 1

Exercises	Reps	Sets	Target Muscle
Standard Push-ups	15-20	4	Chest & Triceps
Goblet Squats	20-40	4	Quads & Glutes
Superman Row	12-20	4	Back & Shoulder
Triangle Pushup	10-15	3	Triceps & Chest
Calf Raises	15-20	4	Calves
Seated Knee Tucks	20-30	4	Abdominals

Day 2

Exercises	Reps	Sets	Target Muscle
Jumping Lunges	10 per leg	3	Quads & Glutes
Decline or Pike Push Up	10-15	4	Shoulders & Triceps
Floor IYT Raises	8-10	4	Back & Shoulder
Wall Sit	1-minute	3	Quads & Glutes
Sphinx Push Ups	10-15	4	Triceps
Lying Leg Raises	10-20	4	Abdominals

Day 3

Exercises	Reps	Sets	Target Muscle
Jump Squat	10 per leg	3	Quads & Glutes
Mountain Climbers	10-15	4	Shoulders & Triceps
Incline Towel Row	12-15	4	Back & Shoulder
Plank Row	10 per side	3	Back & Abs
Single-leg Glute Bridge	10 per side	3	Glutes and Abs
Bodyweight Lateral Raises	10-20	4	Abdominals

4. Bodyweight & Resistance Band Workout Plan

This program requires a set of bands (light to moderate). It also involves bodyweight exercises.

A combination of band and bodyweight exercises will help you build muscle at home.

Day 1

Exercises	Reps	Sets	Target Muscle
Banded Pull Aparts	15-20	3	Traps & Rear Delts
Banded Push-ups	10-15	4	Chest & Triceps
Banded Squats	10-15	4	Quads & Glutes
Banded Bent Over Row	12-15	4	Back
RB Romanian Deadlifts	10-15	3	Hamstrings
Single-arm Biceps Curls	15 per arm	4	Biceps

Day 2

Exercises	Reps	Sets	Target Muscle
Banded Overhead Press	12-15	4	Shoulder
Lying Prone IYT Raises	8-10	3	Shoulder & Back
Banded Deadlift	10-12	3	Full Body
Banded Floor Press	12-15	3	Chest & Triceps
Banded Face Pull	15-20	3	Shoulder & Back
Bulgarian Split Squats	10 per leg	3	Quads & Glutes

Day 3

Exercises	Reps	Sets	Target Muscle
Band Chest Fly or Press	12-15	4	Chest
High to Low Band Row	15 per side	3	Latissimus Dorsi
Lateral Raises	12-15	3	Shoulder
Shoulder Shrug	15-20	3	Trapezius
Single-leg Deadlift	10 per leg	3	Hamstrings
Seated Knee Tucks	20-30	3	Abdominals

5. Home Gym Muscle & Strength Building Routine

This program involves performing full-body strength exercises on all three days. It is suitable for building muscle and strength at home with limited equipment like resistance bands and dumbbells.

Monday – Strength Workout

Exercise	Target Muscle	Sets	Reps
Dumbbell Squat	Quads	3	15-20
Banded Push-up	Chest	3	8-12
Overhead Press	Shoulder	3	12-15
DB Bent-Over Row	Back	3	12-15
Dumbbell Leg Curl	Hamstrings	3	12-15
Bench Dips	Triceps	3	15-20

Wednesday – Strength Training

Exercise	Target Muscle	Sets	Reps
Dumbbell Lunges	Quads	3	10/leg
Incline DB Bench Press	Chest	3	12-15
Lateral Raises	Shoulder	3	10-12
Single-arm Row	Back	3	10/arm
Romanian Deadlift	Hamstrings	3	8-10
Concentration Curl	Biceps	3	10/arm

Friday – Strength Training

Exercise	Target Muscle	Sets	Reps
Dumbbell Step-up	Quads	3	10/leg
Dumbbell Fly	Chest	3	12-15
Rear Delt Raises	Shoulder	3	10-12
Banded Pull-down	Back	3	12-15
DB Glute Bridge	Glutes	3	12-15
Calf Raises	Calves	3	15-20
Wrist Curl	Forearms	3	10/arm

Frequently Asked Questions (FAQs)

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References

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