Join free
  1. Home
  2. Workouts
  3. Home Strength Starter (3 Days a Week)
Full Body Workout

Home Strength Starter (3 Days a Week)

Beginner 7 days 12 exercises
Sign in to save

A week of beginner strength training at home with rest days built in. Train on days 1, 3 and 5 and rest in between. When it feels easy, add a set or a few reps rather than rushing to harder exercises.

Day 1 4 exercises
  1. Bodyweight Squat
    3 sets of 12 reps
  2. Incline Push-Up
    3 sets of 10 reps
  3. Glute Bridge
    3 sets of 12 reps
  4. Dead Bug
    3 sets of 10 reps
Day 2 Rest and recover
Day 3 4 exercises
  1. Reverse Lunge
    3 sets of 10 reps
  2. Bench Dip
    3 sets of 10 reps
  3. Resistance Band Pull-Apart
    3 sets of 15 reps
  4. Bird Dog
    3 sets of 10 reps
Day 4 Rest and recover
Day 5 4 exercises
  1. Dumbbell Goblet Squat
    3 sets of 12 reps
  2. Dumbbell Bent-Over Row
    3 sets of 10 reps
  3. Forearm Plank
    3 sets, hold 30 sec
  4. Side Plank
    3 sets, hold 20 sec
Day 6 Rest and recover
Day 7 Rest and recover