Weekly Workout Plan: 3 Times Per Week Workout Without Equipment

If you’re looking to exercise at home three times per week then this weekly workout plan is a great way to get into the routine.

The Design

weekly workout routine

The 3 times per week home exercise program is broken up so that there’s one major muscle group per workout (chest, back and legs are each on different days). As mentioned in other workouts, back/biceps are pull exercises and chest/triceps are push exercises so they are grouped together, while the third workout focuses on legs and some core. Nothing more complex than that and best of luck!

The Weekly Workout Plan

The 3 workouts are broken into Day 1, Day 2 and Day 3. I suggest leaving a day between each one if possible, otherwise feel free to do them on whichever days work best. It might look like a lot right now, but just focus on one day at a time – that’s just 5 exercises each! Note: before doing any of these exercises, watch a quick Youtube video if you aren’t 100% sure how to do them properly (I’ve included some for you below. Not only will it make your home workout more effective, it can prevent injury. Day 1:

Note, these are recommended reps. Adjust up or down as needed. Day 2:

  • 8-12 incline rows (watch this video for a few ways to do them at home)
  • 8-12 curls (use two glasses, books, a heavy bag or any objects in your home that weigh the same amount – or free weights if you have them)
  • 8-12 bodyweight rows (video here)
  • 5-10 supermans (works on any flat surface, watch the video here)
  • 8-12 pushups (focus on the bicep muscles when doing them!)

Day 3:

  • 8-12 squats (technique is key – do them slowly)
  • 6-10 forward lunges
  • 6-10 side lunges
  • 10-20 sit-ups
  • 30 second plank

That’s it! Also don’t forget a warmup and cool down, which I discuss in the next section.

How The Full Home Workouts Should Look

If you haven’t read the Intro to Circuit Training yet, each workout consists of a warmup, doing 3 sets of the above exercises in order (with a rest in between each set) then a cool down. For example, here’s how Day 1 should look:

  • 3-5 minute warm up (light jog or stretch or jumping jacks or run up and down the stairs)
  • Set 1: pushups, dips, diamond push ups, tricep extensions, wide grip pushups
  • 3 minute rest (or 3 minutes of jogging, jumping jacks or stair climbing if you want more cardio and don’t need the rest)
  • Set 2: pushups, dips, diamond push ups, tricep extensions, wide grip pushups
  • 3 minute rest (or 3 minutes of jogging, jumping jacks or stair climbing)
  • Set 3: pushups, dips, diamond push ups, tricep extensions, wide grip pushups
  • Cool down (usually a stretch or jog or both, depending on time)

You’re done! Day 2 and 3 will look the exact same except you’ll substitute the Day 2 and 3 exercises in for each set.

Give Them A Try!

That’s it for the 3 times per week workout plan. Make sure you’re doing the exercises right and try and push yourself to do a few more reps each week. And as always, let me know how they go! I love to hear feedback at josh@homehealthnut.com