HomeBlogBlog3-Day Bodyweight Workout Plan for Home (No Equipment)

3-Day Bodyweight Workout Plan for Home (No Equipment)

What is a good bodyweight workout plan for home?

A good home bodyweight workout plan is simple enough to repeat, balanced across push/pull/legs/core, and progressive so it keeps working after the first few weeks. Aim for 3 full-body sessions per week (about 25–40 minutes each), with optional short “finishers” on off days if you want extra conditioning.

3-day full-body bodyweight plan (repeat weekly)

Schedule: Monday / Wednesday / Friday (or any nonconsecutive days).
Warm-up (5 minutes): 30 seconds each: marching in place, arm circles, hip hinges, bodyweight squats, plank walkouts.

Workout A (Week 1: Monday)
1) Push-ups: 3 sets of 6–12 reps
2) Split squats: 3 sets of 8–12 reps per side
3) Inverted row under a sturdy table OR towel rows in a doorway: 3 sets of 6–12 reps
4) Plank: 3 sets of 30–60 seconds
Finisher: 4 rounds: 20 seconds mountain climbers + 40 seconds easy pace

Workout B (Week 1: Wednesday)
1) Pike push-ups (or incline push-ups): 3 sets of 6–10 reps
2) Glute bridges (single-leg if ready): 3 sets of 10–15 reps
3) Backpack rows (load a backpack): 3 sets of 8–12 reps
4) Dead bug: 3 sets of 8–12 reps per side
Finisher: 6 minutes alternating 30 seconds fast high knees / 30 seconds walk

Workout C (Week 1: Friday)
1) Chair dips (or close-grip push-ups): 3 sets of 6–12 reps
2) Squats (pause at the bottom): 4 sets of 10–15 reps
3) Prone Y-T-W raises (slow, controlled): 3 sets of 8–12 reps each shape
4) Side plank: 3 sets of 20–45 seconds per side
Finisher: 5 rounds: 10 burpees (or squat-to-reach) + 30–45 seconds rest

How to progress (without overcomplicating it)

Stay 1–2 reps shy of failure on most sets. Each week, add 1–2 reps per set until you hit the top of the range, then make the move harder (slower tempo, deeper range, harder variation) or add a set. For more detail on building both strength and stamina at home, see the full guide here: https://marvellene.com/guide-bodyweight-strength-vs-stamina-build-both-at-home/.

FAQ

How long should I rest between sets for bodyweight training?

Rest 60–90 seconds for most strength-focused sets, and 30–60 seconds for conditioning circuits. If form breaks down, extend the rest so you can keep reps clean.