Bodyweight workout plan at home: 3 days
Three full-body workouts at home with your bodyweight and a pull-up bar, 45 minutes each: lunges, push-ups, inverted rows and exercises for the hamstrings, glutes, calves and abs.
Every exercise has a wide range of reps, so there is room to add reps from workout to workout, and Liftava suggests the next ones every workout.
- workouts a week
- 3
- minutes a workout
- 45
- exercises
- 15
- sets a week
- 30
- MonFull body
- TueRest
- WedFull body
- ThuRest
- FriFull body
- SatRest
- SunRest
A week as an example. Train on any days: the plan goes on in its order.
Full body A
- Lunge2 × 8–15
- Incline Push Up2 × 8–15
- Inverted Row2 × 8–15
- Sliding Leg Curl2 × 12–20
- Standing Calf Raise2 × 12–20
Full body B
- Walking Lunge2 × 8–15
- Incline Push Up2 × 8–15
- Inverted Row2 × 8–15
- Single Leg Hip Thrust2 × 8–15
- Hanging Knee Raise2 × 12–20
Full body C
- Lunge2 × 8–15
- Incline Push Up2 × 8–15
- Inverted Row2 × 8–15
- Sliding Leg Curl2 × 12–20
- Standing Calf Raise2 × 12–20
Rest after a set: 3 min after the day’s first exercise, 2.5 min after the other big ones, 1.5 min after the rest.
Hard sets a week
Sets close to failure each muscle gets in a week: a working set counts whole for each muscle the exercise mainly trains, half for one that helps.
What you need
The pull-up bar is for the hanging knee raise on day B. For the inverted row you need a bar at about hip height, or a sturdy table to lie under and pull yourself up to its edge. The leg curl is done lying on a smooth floor with your heels on a towel, and the edge of a table or a windowsill is enough for incline push-ups.
When the reps get easy
With no weight to add, Liftava asks for one rep more each workout until a set reaches the top of its range. After that, have the plan builder make you a plan for regular training. It has push-ups on the floor and pull-ups, which the builder leaves out for beginners, and higher rep ranges.
Open the plan builder →How the plan is built
- With two days a week or more, every split trains each muscle at least twice a week.
- A day starts with the big movements (a squat or leg press, a press, a row, a hinge) and ends with smaller exercises for shoulders, arms, calves and abs, as many as fit the time you chose.
- Each movement has a list of exercises from the best to the furthest alternative. The main lifts keep to the best one or two all week, so a beginner learns their lifts; the smaller exercises take the next one each time, so two days do not repeat each other.
- Every exercise starts with two working sets close to failure. A workout longer than an hour adds a third, and once you train regularly so does an hour in a gym three days a week or more, for the exercises of the big muscles. A muscle you want to bring up gets a set more.
- Extra exercises and sets stop at a weekly ceiling for each muscle: 14 hard sets for a beginner, 18 for regular training, 20 when experienced (4 more for a muscle you bring up), counting what the presses and pulls give it too. The table under the plan shows how many each gets.