{"id":4726,"date":"2021-08-11T03:50:56","date_gmt":"2021-08-11T07:50:56","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4726"},"modified":"2026-02-09T18:19:22","modified_gmt":"2026-02-09T18:19:22","slug":"3-day-full-body-workout-at-home","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-full-body-workout-at-home","title":{"rendered":"Full Body 3-Day Workout Plan at Home (Ultimate Guide)"},"content":{"rendered":"\n<p>Keeping myself fit and active has always been one of my priorities, but sometimes life gets so busy that I can&#8217;t get time to hit the gym.<\/p>\n\n\n\n<p>But being in the fitness industry, I always have to maintain my shape. That&#8217;s why I train at home with limited or no equipment.<\/p>\n\n\n\n<p>I train to improve my fitness and shape my physique, so I follow a hybrid workout plan.<\/p>\n\n\n\n<p>My home workout plan includes training the full body 3 days weekly using the different workouts: cardio, strength, and mobility.<\/p>\n\n\n\n<p>I&#8217;ll share my plan as well as the following splits so people of all fitness levels can use it.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No-equipment 3-day Total Body HIIT Program<\/li>\n\n\n\n<li>Pure Bodyweight 3-day Full Body Program for Muscle Gain<\/li>\n\n\n\n<li>Bodyweight &amp; Resistance Band Workout Plan<\/li>\n\n\n\n<li>At-Home 3-day Muscle &amp; Strength Building Routine (Bodyweight + Bands + Dumbbells)<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. My 3-Day At-Home Hybrid Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-3-Day-Workout-Plan-at-Home.jpg\" alt=\"Full Body 3-Day Workout Plan\" class=\"wp-image-29713\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-3-Day-Workout-Plan-at-Home.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-3-Day-Workout-Plan-at-Home-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Full-Body-3-Day-Workout-Plan-at-Home-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>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.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Strength Training<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Cardio<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Mobility<\/li>\n\n\n\n<li>Alternate day off + plus Sunday.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Week 1<\/th><th>Week 2<\/th><\/tr><\/thead><tbody><tr><td>Banded Push Ups (4 sets x 15)<\/td><td>Deficit Push Ups (4 sets x 15)<\/td><\/tr><tr><td>Dumbbell Squats (4 x 25)<\/td><td>Banded Lat Pulldown (4 x 15)<\/td><\/tr><tr><td>Bent-over Band Rows (4 x 15)<\/td><td>DB Renegade Rows (4 x 15)<\/td><\/tr><tr><td>Overhead Press (4 x 15)<\/td><td>Bridge Press (4 sets x 15)<\/td><\/tr><tr><td>Biceps Curls (4 x 15)<\/td><td>Lateral Raises (4 sets x 15)<\/td><\/tr><tr><td>Deadlifts (4 x 10)<\/td><td>Reverse Lunges (3 x 15 per side)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Week 1<\/th><th>Week 2<\/th><\/tr><\/thead><tbody><tr><td>Burpees (5 reps, 30-sec rest x 10)<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#56_Bodyweight_Power_Maker\" target=\"_blank\" rel=\"noreferrer noopener\">Power Maker<\/a> (5 reps, 30-sec rest x 10)<\/td><\/tr><tr><td>Mountain Climber (30 reps, 30-sec rest x 10)<\/td><td><a href=\"https:\/\/youtu.be\/v7rjHmZRs28\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/v7rjHmZRs28\" rel=\"noreferrer noopener\">Sprint in Place <\/a>(15-sec, 30-sec rest x 10)<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#24_High_Knees\">High Knees<\/a> (20 reps, 30-sec rest x 10)<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a> (10 reps per side, 1-min rest x 5)<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Ankle Taps<\/a> (20 reps, 30-sec rest x 10)<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#69_Pushup_Jack\">Pushup Jack<\/a> (20-sec, 40-sec rest x 5)<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#44_Kneeling_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a> (10 reps, 1-min rest x 5)<\/td><td>Plank (1-minute, 30-sec rest x 5)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Mobility<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Week 1<\/th><th>Week 2<\/th><\/tr><\/thead><tbody><tr><td>Cat-Cow (5-sec each x 4)<\/td><td>Child\u2019s Pose (15-second)<\/td><\/tr><tr><td>Downward Dog (15-sec)<\/td><td>Standing Bird Dog (10-second hold\/side)<\/td><\/tr><tr><td>Knee Hug (15-sec\/side)<\/td><td>Dolphin Pose (10-second)<\/td><\/tr><tr><td>Pigeon Pose (15-sec\/side)<\/td><td>World\u2019s Greatest Stretch (15-second\/side)<\/td><\/tr><tr><td>Runner\u2019s Lunge (15-sec\/side)<\/td><td>Knee to Chest Stretch (10-second\/side)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Perform 3-4 rounds.<\/strong><\/td><td><strong>Perform 3-4 rounds.<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. No-Equipment<\/strong> <strong>Full-body HIIT Plan at Home<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rt32KEzz\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-14T21:37:21.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body HIIT Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Perform each exercise for 15 seconds at a quick pace followed by 30 seconds of rest. Repeat until 15-20 minutes.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rt32KEzz-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rt32KEzz.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>High-intensity interval training (HIIT) is an inexpensive and effective way to burn fat, promote weight loss, and <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" data-type=\"post\" data-id=\"10182\" target=\"_blank\" rel=\"noreferrer noopener\">improve cardiovascular fitness<\/a>.<\/p>\n\n\n\n<p>It requires you to perform exercises at your maximum heart rate, followed by a short interval.<\/p>\n\n\n\n<p>For example, do jumping jacks for 15 seconds at high intensity, followed by 20 seconds of rest.<\/p>\n\n\n\n<p>You can do HIIT for 10 to 30 minutes, depending on your goal and fitness level.<\/p>\n\n\n\n<p>Here&#8217;s my 3-day interval training program that I do at home.<\/p>\n\n\n\n<p><strong>Note<\/strong>: You can change the exercise, adjust the activity level, and adjust the interval time depending on your fitness level.<\/p>\n\n\n\n<p><strong>Newbie: 1 round, Intermediate: 2 rounds, Advanced: 3 rounds <\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th> Exercises <\/th><th>Acitivity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#8_Ankle_Hops\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>15-second<\/td><td>15 seconds<\/td><\/tr><tr><td>Jump Squat<\/td><td>6-8 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Burpees<\/td><td>6-8 reps <\/td><td>40 seconds<\/td><\/tr><tr><td>Mountain Climber<\/td><td>20-second<\/td><td> 30 seconds <\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=O-rntsAALBo\" target=\"_blank\" rel=\"noreferrer noopener\">Jumping Lunges<\/a><\/td><td>10 reps per side<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#9_Flutter_Kicks\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Flutter Kicks<\/a><\/td><td>15-second<\/td><td>30 seconds<\/td><\/tr><tr><td>Pushup<\/td><td>10-15 reps<\/td><td>30 seconds <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#10_Alternate_Heel_Tap_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Heel Taps<\/a><\/td><td>20 reps per side<\/td><td> 30 seconds <\/td><\/tr><tr><td>Shoulder Taps<\/td><td>10 taps per side<\/td><td> 30 seconds  <\/td><\/tr><tr><td>Crunches<\/td><td>10 reps<\/td><td> 30 seconds <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><td>15-second<\/td><td> 30 seconds <\/td><\/tr><tr><td>Reverse Crunches<\/td><td>10-15 reps<\/td><td> 30 seconds  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Acitivity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Jog in place<\/td><td>15-sec<\/td><td>15 seconds<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>30 seconds<\/td><\/tr><tr><td>High Knees<\/td><td>15-sec<\/td><td>30 seconds <\/td><\/tr><tr><td>Burpees<\/td><td> 6-8 reps  <\/td><td>30 seconds  <\/td><\/tr><tr><td>Inchworm<\/td><td>15-sec<\/td><td>30 seconds<\/td><\/tr><tr><td>Squat<\/td><td>15 reps<\/td><td> 30 seconds<\/td><\/tr><tr><td>Pushups<\/td><td>15 reps<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#26_Russian_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Russian Twist<\/a><\/td><td>15-sec<\/td><td>30 seconds<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>10 reps<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Ankle Taps<\/a><\/td><td>5 reps per side<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#18_Single_Leg_Glute_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Glute Kickback<\/a><\/td><td>10 reps per side<\/td><td>30 seconds<\/td><\/tr><tr><td>Side Plank Hip Dips<\/td><td>10 dips per side<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Stationary Running<\/td><td>15 seconds<\/td><td>30 seconds<\/td><\/tr><tr><td>Bear Crawl<\/td><td>15 seconds<\/td><td>30 seconds<\/td><\/tr><tr><td>Burpees<\/td><td>6-8 reps<\/td><td>30 seconds<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>8-10 reps<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#46_Lunge_Front_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/td><td>6 reps\/side<\/td><td>30 seconds<\/td><\/tr><tr><td>Pushups<\/td><td>15 reps<\/td><td>30 seconds<\/td><\/tr><tr><td>Tabletop Crunches<\/td><td>10 reps<\/td><td>15 seconds<\/td><\/tr><tr><td>Bicycle Crunches<\/td><td>10 reps<\/td><td>20 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#36_Dead_Bug_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Crunches<\/a><\/td><td>10 reps<\/td><td>20 seconds<\/td><\/tr><tr><td>Leg Raises<\/td><td>30-sec<\/td><td>30 seconds <\/td><\/tr><tr><td>Kneeling Squat Jump<\/td><td>10 reps<\/td><td>30 seconds <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#45_Curtsy_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Curtsy Lunge<\/a><\/td><td>6 reps\/side<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Pure Bodyweight Workout Plan to Build Muscle at Home<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Home-Workout-1024x683.jpg\" alt=\"3 day full-body workout routine at home\" class=\"wp-image-4740\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Home-Workout-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Home-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Home-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Home-Workout.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p><br>Bodyweight exercises help build strength and mass and improve mobility, posture, and body composition.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4726\"><a href=\"javascript:void(0)\"  title=\" EFFECTS OF 8-WEEK LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES &#8211; Research Gate\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4726-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4726-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.researchgate.net\/publication\/328860778_EFFECTS_OF_8-WEEKS_LONG_MUSCULAR_ENDURANCE_TRAINING_WITH_BODY_WEIGHT_IN_CASE_OF_RECREATIONAL_ATHLETES\" target=\"_blank\" rel=\"noreferrer noopener\"> EFFECTS OF 8-WEEK LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES<\/a> &#8211; Research Gate<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4726\"><a href=\"javascript:void(0)\"  title=\"Effect of an exercise program for posture correction on musculoskeletal pain &#8211; Journal of Physical Therapy Science\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4726-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4726-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of an exercise program for posture correction on musculoskeletal pain<\/a> &#8211; Journal of Physical Therapy Science<\/span>.<\/p>\n\n\n\n<p>You can do myriad exercises at home to improve your physique and scale your fitness level without using weights.<\/p>\n\n\n\n<p>Follow this 3-day <a href=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight workout routine<\/a> to build muscle and flexibility at home.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Time per session: 45-60 Minutes<\/strong><\/li>\n\n\n\n<li><strong>Frequency<\/strong>: <strong>3 days a week<\/strong><\/li>\n\n\n\n<li><strong>Goal: Build strength and mass, and improve shape.<\/strong><\/li>\n\n\n\n<li><strong>Rest between sets: <\/strong>30 to 90 seconds<\/li>\n\n\n\n<li><strong>Equipment Needed<\/strong>: None<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Standard Push-ups<\/td><td>15-20<\/td><td>4<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>Goblet Squats<\/td><td>20-40<\/td><td>4<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Superman Row<\/td><td>12-20<\/td><td>4<\/td><td>Back &amp; Shoulder<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>10-15<\/td><td>3<\/td><td>Triceps &amp; Chest<\/td><\/tr><tr><td>Calf Raises<\/td><td>15-20<\/td><td>4<\/td><td>Calves<\/td><\/tr><tr><td>Seated Knee Tucks<\/td><td>20-30<\/td><td>4<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Jumping Lunges<\/td><td>10 per leg<\/td><td>3<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Decline or Pike Push Up<\/td><td>10-15<\/td><td>4<\/td><td>Shoulders &amp; Triceps<\/td><\/tr><tr><td><strong><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Floor IYT Raises<\/a><\/strong><\/td><td>8-10<\/td><td>4<\/td><td>Back &amp; Shoulder<\/td><\/tr><tr><td>Wall Sit<\/td><td>1-minute<\/td><td>3<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Sphinx Push Ups<\/td><td>10-15<\/td><td>4<\/td><td>Triceps<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>10-20<\/td><td>4<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Jump Squat<\/td><td>10 per leg<\/td><td>3<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>10-15<\/td><td>4<\/td><td>Shoulders &amp; Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#9_Incline_Towel_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Towel Row<\/a><\/td><td>12-15<\/td><td>4<\/td><td>Back &amp; Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#6_Plank_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Row<\/a><\/td><td>10 per side<\/td><td>3<\/td><td>Back &amp; Abs<\/td><\/tr><tr><td>Single-leg Glute Bridge<\/td><td>10 per side<\/td><td>3<\/td><td>Glutes and Abs<\/td><\/tr><tr><td>Bodyweight Lateral Raises<\/td><td>10-20<\/td><td>4<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Bodyweight &amp; Resistance Band Workout Plan<\/strong><\/h2>\n\n\n\n<p>This program requires a set of bands (light to moderate). It also involves bodyweight exercises.<\/p>\n\n\n\n<p>A combination of band and bodyweight exercises will help you build muscle at home.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Banded Pull Aparts<\/td><td>15-20<\/td><td>3<\/td><td>Traps &amp; Rear Delts<\/td><\/tr><tr><td>Banded Push-ups<\/td><td>10-15<\/td><td>4<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#1_Resistance_Band_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Squats<\/a><\/td><td>10-15<\/td><td>4<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Banded Bent Over Row<\/td><td>12-15<\/td><td>4<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/variations-of-resistance-band-deadlift#2_Resistance_Band_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">RB Romanian Deadlifts<\/a><\/td><td>10-15<\/td><td>3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Single-arm Biceps Curls<\/td><td>15 per arm<\/td><td>4<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Banded Overhead Press<\/td><td>12-15<\/td><td>4<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Prone IYT Raises<\/a><\/td><td>8-10<\/td><td>3<\/td><td>Shoulder &amp; Back<\/td><\/tr><tr><td>Banded Deadlift<\/td><td>10-12<\/td><td>3<\/td><td>Full Body<\/td><\/tr><tr><td>Banded Floor Press<\/td><td>12-15<\/td><td>3<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>Banded Face Pull<\/td><td>15-20<\/td><td>3<\/td><td>Shoulder &amp; Back<\/td><\/tr><tr><td>Bulgarian Split Squats<\/td><td>10 per leg<\/td><td>3<\/td><td>Quads &amp; Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=UpyX0O740Gg\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Band Chest Fly<\/strong><\/a> or Press<\/td><td>12-15<\/td><td>4<\/td><td>Chest<\/td><\/tr><tr><td>High to Low Band Row<\/td><td>15 per side<\/td><td>3<\/td><td>Latissimus Dorsi<\/td><\/tr><tr><td>Lateral Raises<\/td><td>12-15<\/td><td>3<\/td><td>Shoulder<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>15-20<\/td><td>3<\/td><td>Trapezius<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>10 per leg<\/td><td>3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Seated Knee Tucks<\/td><td>20-30<\/td><td>3<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Home Gym Muscle &amp; Strength Building Routine<\/strong><\/h2>\n\n\n\n<p>This program involves performing full-body strength exercises on all three days. It is suitable for <a href=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" rel=\"noreferrer noopener\">building muscle and strength at home<\/a> with limited equipment like resistance bands and dumbbells.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Banded Push-up<\/td><td>Chest<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>DB Bent-Over Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bench Dips<\/td><td>Triceps<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th class=\"has-text-align-center\" data-align=\"center\">Target Muscle<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sets<\/th><th class=\"has-text-align-center\" data-align=\"center\">Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quads<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\/leg<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td class=\"has-text-align-center\" data-align=\"center\">Chest<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12-15<\/td><\/tr><tr><td>Lateral Raises<\/td><td class=\"has-text-align-center\" data-align=\"center\">Shoulder<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10-12<\/td><\/tr><tr><td>Single-arm Row<\/td><td class=\"has-text-align-center\" data-align=\"center\">Back<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\/arm<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hamstrings<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">8-10<\/td><\/tr><tr><td>Concentration Curl<\/td><td class=\"has-text-align-center\" data-align=\"center\">Biceps<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Step-up<\/td><td>Quads<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Banded Pull-down<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>DB Glute Bridge<\/td><td>Glutes<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-dumbbell-exercises#2_Single-arm_Wrist_Flexion\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Wrist Curl<\/strong><\/a><\/td><td>Forearms<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1770536689737\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is 3 Days a Week Enough to Build Muscle?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Three times weekly may not be enough to build muscle at home, especially for beginners. You need to train more frequently, such as 4-5x per week, to gain mass.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770537003110\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How Long Does it Take to Build Muscle with this Plan?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Consistent training and eating healthy meals will give you good results in three to four months.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1770537215184\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Who Can Follow This Program?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This program is for almost everyone who wants to build muscle at home, including beginners, females, and <a href=\"https:\/\/thefitnessphantom.com\/workout-plan-for-men-and-women-over-40-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23413\" rel=\"noreferrer noopener\">people over 40<\/a>.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Free PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3c41afee-c876-4002-93b6-d807114eca15\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Bodyweight-HIIT-home-workout-to-lose-weight.pdf\">Bodyweight-HIIT-home-workout-to-lose-weight<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Bodyweight-HIIT-home-workout-to-lose-weight.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3c41afee-c876-4002-93b6-d807114eca15\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a6bdf7f0-9b23-4133-955c-953451db2eec\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-body-workout-at-home-to-build-muscle.pdf\">Full-body-workout-at-home-to-build-muscle<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-body-workout-at-home-to-build-muscle.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a6bdf7f0-9b23-4133-955c-953451db2eec\" download>Download<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.researchgate.net\/publication\/328860778_EFFECTS_OF_8-WEEKS_LONG_MUSCULAR_ENDURANCE_TRAINING_WITH_BODY_WEIGHT_IN_CASE_OF_RECREATIONAL_ATHLETES\" target=\"_blank\" rel=\"noreferrer noopener\"> EFFECTS OF 8-WEEK LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES<\/a> &#8211; Research Gate<\/div><\/li><li><span>2<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of an exercise program for posture correction on musculoskeletal pain<\/a> &#8211; Journal of Physical Therapy Science<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Keeping myself fit and active has always been one of my priorities, but sometimes life gets so busy that I can&#8217;t get time to hit the gym. But being in the fitness industry, I always have to maintain my shape. That&#8217;s why I train at home with limited or no equipment. I train to improve &#8230; <a title=\"Full Body 3-Day Workout Plan at Home (Ultimate Guide)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-day-full-body-workout-at-home\" aria-label=\"Read more about Full Body 3-Day Workout Plan at Home (Ultimate Guide)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4739,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,107],"tags":[545,538,381],"class_list":["post-4726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-home-workout","tag-at-home-workout","tag-exercise-plan","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4726","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4726"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4726\/revisions"}],"predecessor-version":[{"id":29716,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4726\/revisions\/29716"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/4739"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4726"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4726"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4726"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}