Bodyweight Home 3 Days routine
Full-body home routine with bodyweight, a pull-up bar, a band and a stable bench, with regressions for each demanding exercise.
- 3days a week
- 35 minper session
- 14exercises
- 8weeks
- Lose fat and get defined
- Improve mobility and stability
- Full body
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Air Squat | Quads | 3 × 15–20 | 2 | 1:15 |
| 2 | Push UpRegression: hands on a bench or knees on the floor. | Chest | 3 × 8–15 | 2 | 1:15 |
| 3 | Inverted RowUse a low bar or a sturdy table. The more upright your body, the easier it is. | Back | 3 × 6–12 | 2 | 1:30 |
| 4 | Glute Bridge | Glutes | 3 × 15–20 | 2 | 1:00 |
| 5 | Plank | Core | 3 × 30 s | — | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Reverse LungeReps per leg. | Quads | 3 × 12–15 | 2 | 1:15 |
| 2 | Bench Dip | Triceps | 3 × 8–15 | 2 | 1:15 |
| 3 | Loop Band Pull UpProgression: a thinner band until you can do 3 × 5 unassisted. | Back | 3 × 5–10 | 2 | 1:30 |
| 4 | Single Leg Glute BridgeReps per leg. | Glutes | 3 × 10–15 | 2 | 1:00 |
| 5 | Hanging Leg RaiseRegression: hanging or lying knee raise. | Core | 3 × 8–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | LungeReps per leg. | Quads | 3 × 10–12 | 2 | 1:15 |
| 2 | Decline Push Up | Chest | 3 × 8–15 | 2 | 1:15 |
| 3 | Inverted RowProgression: body more horizontal. | Back | 3 × 8–12 | 2 | 1:30 |
| 4 | Nordic CurlLowering only, over 3–5 s, with your feet anchored. Catch yourself with your hands at the end. | Hamstrings | 2 × 3–5 | 3 | 1:30 |
| 5 | Side PlankTime per side. | Core | 3 × 25 s | — | 0:45 |
Rest between sets, in minutes.
How to progress
Add reps and, once you hit the top of the range on all sets, move to a harder variation.
- RIR 2 on compound lifts
- RIR 3 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're just starting out or coming back to the gym after a break.
- You have 3 days a week and about 35 minutes per session.
- You train at home. Equipment: bench, pull-up bar, and resistance band.
- Your goal is to lose fat and get defined.
Been training for a while? Check out Intermediate Full Body 3 Days.
Other routines to lose fat and get lean
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
- Full body density 3 days3 days · 30 min · Beginner and intermediateSee routine →
- Metabolic circuit 3 days3 days · 40 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Bodyweight Home 3 Days routine?
It's designed for 8 weeks, with 3 sessions of about 35 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the core, 9 sets for the back, and 9 sets for the quads per week. That's 44 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 2 to RIR 3.
What do I need to do it?
You do it at home, with this equipment: bench, pull-up bar, and resistance band.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
