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At-Home Beginner 3

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner at-home training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Bodyweight Squat
3 × 12@ BWRest 45s
Incline Push-Up (counter)
3 × 10@ BWRest 45s
Glute Bridge
3 × 15@ BWRest 45s
Band Row
3 × 12@ bandRest 45s
Plank
3 × 30s@ BWRest 45s

At-Home Beginner 3

A 6-week beginner at-home training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Baseline week — set working weights ~RPE 6-7.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Baseline week — set working weights ~RPE 6-7.
Glute Bridge	3	15	45s	@ BW · Squeeze. Baseline week — set working weights ~RPE 6-7.
Band Row	3	12	45s	@ band · Retract. Baseline week — set working weights ~RPE 6-7.
Plank	3	30s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Baseline week — set working weights ~RPE 6-7.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Baseline week — set working weights ~RPE 6-7.
Superman	3	10	45s	@ BW · Squeeze glutes. Baseline week — set working weights ~RPE 6-7.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Baseline week — set working weights ~RPE 6-7.
Dead Bug	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Baseline week — set working weights ~RPE 6-7.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Baseline week — set working weights ~RPE 6-7.
Hip Bridge March	3	10/leg	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Bird Dog	3	8/side	30s	@ BW · Slow. Baseline week — set working weights ~RPE 6-7.
Side Plank	3	20s/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Add 2.5-5% load or 1 rep vs Week 1.
Glute Bridge	3	15	45s	@ BW · Squeeze. Add 2.5-5% load or 1 rep vs Week 1.
Band Row	3	12	45s	@ band · Retract. Add 2.5-5% load or 1 rep vs Week 1.
Plank	3	30s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Add 2.5-5% load or 1 rep vs Week 1.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Superman	3	10	45s	@ BW · Squeeze glutes. Add 2.5-5% load or 1 rep vs Week 1.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Add 2.5-5% load or 1 rep vs Week 1.
Dead Bug	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Add 2.5-5% load or 1 rep vs Week 1.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Add 2.5-5% load or 1 rep vs Week 1.
Hip Bridge March	3	10/leg	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Bird Dog	3	8/side	30s	@ BW · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Side Plank	3	20s/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Add another 2.5-5% or 1-2 reps. Sleep hard.
Glute Bridge	3	15	45s	@ BW · Squeeze. Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Row	3	12	45s	@ band · Retract. Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank	3	30s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Superman	3	10	45s	@ BW · Squeeze glutes. Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Add another 2.5-5% or 1-2 reps. Sleep hard.
Dead Bug	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Add another 2.5-5% or 1-2 reps. Sleep hard.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hip Bridge March	3	10/leg	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Bird Dog	3	8/side	30s	@ BW · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank	3	20s/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Peak intensity week — push top sets.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Peak intensity week — push top sets.
Glute Bridge	3	15	45s	@ BW · Squeeze. Peak intensity week — push top sets.
Band Row	3	12	45s	@ band · Retract. Peak intensity week — push top sets.
Plank	3	30s	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Peak intensity week — push top sets.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Peak intensity week — push top sets.
Superman	3	10	45s	@ BW · Squeeze glutes. Peak intensity week — push top sets.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Peak intensity week — push top sets.
Dead Bug	3	10	45s	@ BW · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Peak intensity week — push top sets.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Peak intensity week — push top sets.
Hip Bridge March	3	10/leg	45s	@ BW · Peak intensity week — push top sets.
Bird Dog	3	8/side	30s	@ BW · Slow. Peak intensity week — push top sets.
Side Plank	3	20s/side	45s	@ BW · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Deload-adjacent: reduce load ~10%, keep reps.
Glute Bridge	3	15	45s	@ BW · Squeeze. Deload-adjacent: reduce load ~10%, keep reps.
Band Row	3	12	45s	@ band · Retract. Deload-adjacent: reduce load ~10%, keep reps.
Plank	3	30s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Deload-adjacent: reduce load ~10%, keep reps.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Superman	3	10	45s	@ BW · Squeeze glutes. Deload-adjacent: reduce load ~10%, keep reps.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Deload-adjacent: reduce load ~10%, keep reps.
Dead Bug	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Deload-adjacent: reduce load ~10%, keep reps.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Deload-adjacent: reduce load ~10%, keep reps.
Hip Bridge March	3	10/leg	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Bird Dog	3	8/side	30s	@ BW · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Side Plank	3	20s/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Full Body

Beginner At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bodyweight Squat	3	12	45s	@ BW · Full depth. Test week — beat Week 4 by load or reps.
Incline Push-Up (counter)	3	10	45s	@ BW · Straight line. Test week — beat Week 4 by load or reps.
Glute Bridge	3	15	45s	@ BW · Squeeze. Test week — beat Week 4 by load or reps.
Band Row	3	12	45s	@ band · Retract. Test week — beat Week 4 by load or reps.
Plank	3	30s	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Upper

Beginner At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Reverse Lunge	3	10/leg	45s	@ BW · Long stride. Test week — beat Week 4 by load or reps.
Push-Up (knees ok)	3	AMRAP	60s	@ BW · Full ROM. Test week — beat Week 4 by load or reps.
Superman	3	10	45s	@ BW · Squeeze glutes. Test week — beat Week 4 by load or reps.
Band Pull-Apart	3	15	30s	@ band · Squeeze rear delts. Test week — beat Week 4 by load or reps.
Dead Bug	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Lower

Beginner At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Wall Sit	3	30s	45s	@ BW · Thighs parallel. Test week — beat Week 4 by load or reps.
Pike Push-Up	3	8	60s	@ BW · Shoulder focus. Test week — beat Week 4 by load or reps.
Hip Bridge March	3	10/leg	45s	@ BW · Test week — beat Week 4 by load or reps.
Bird Dog	3	8/side	30s	@ BW · Slow. Test week — beat Week 4 by load or reps.
Side Plank	3	20s/side	45s	@ BW · Test week — beat Week 4 by load or reps.

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