3-Day Home Workout Plan for Men (No Equipment)

- Monday : Upper Body & Core Strength

- Wednesday : Lower Body & Cardio

- Friday : Full-Body Conditioning

✅ Day 1 – Upper Body & Core Strength

🔥 Warm-Up (5 Minutes)

• Jumping Jacks – 1 min

• Arm Circles – 30 sec (each direction)

• Torso Twists – 1 min

• Push-Ups (light) – 10 reps

• Dynamic Plank – 30 sec

🏋️ Main Workout (Repeat 2–3 Rounds)

1. Standard Push-Ups – 12–15 reps

Targets: Chest, shoulders, triceps

2. Chair/Bench Dips – 12 reps

Targets: Triceps, shoulders

3. Forearm Plank – 45–60 seconds

Targets: Core stability

4. Crunches – 20 reps

Targets: Upper abdominals

5. Superman Hold – 30 sec

Targets: Lower back, glutes

6. Side Plank – 20 sec per side

Targets: Obliques, deep core

🧘 Cool-Down (Stretching)

• Chest Stretch

• Seated Forward Fold

• Cat-Cow Pose

✅ Day 2 – Lower Body & Cardio

🔥 Warm-Up (5 Minutes)

• Simulated Jump Rope – 1 min

• Leg Swings – 30 sec per leg

• Bodyweight Squats – 15 reps

• Hip Openers – 30 sec per side

🏋️ Main Workout (Repeat 2–3 Rounds)

1. Bodyweight Squats – 20 reps

Targets: Quads, glutes

2. Forward Lunges – 12 reps per leg

Targets: Glutes, hamstrings

3. Wall Sit – 45 seconds

Targets: Quads, endurance

4. Calf Raises – 20 reps

Targets: Calves, ankle stability

5. Mountain Climbers – 30 sec

Targets: Core, cardio

6. Jump Squats – 10–12 reps

Targets: Power, explosiveness

🧘 Cool-Down (Stretching)

• Standing Quad Stretch

• Hamstring Stretch

• Calf Stretch

✅ Day 3 – Full-Body Conditioning

🔥 Warm-Up (5 Minutes)

• Jog in Place – 1 min

• High Knees – 30 sec

• Arm Swings – 30 sec

• Hip Circles – 30 sec

🏋️ Main Workout (Repeat 2–3 Rounds)

1. Burpees – 10–12 reps

Full-body conditioningp

2. Push-Ups – 15 reps

Upper-body strength

3. Alternating Lunges – 10 reps per leg

Lower-body strength

4. Plank-to-Push-Up – 10 reps

Core and shoulder stability

5. Mountain Climbers – 30 sec

Cardio and core

6. Leg Raises – 15 reps

Lower abdominals

🧘 Cool-Down (Stretching)

• Full-Body Stretch

• Shoulder Rolls

• Deep Breathing (1 min)

✅ Training Notes

• Progressive Overload: Gradually increase rounds, reps, or reduce rest time.

• Rest: Take 30–60 seconds between exercises; 90 seconds between rounds.

• Consistency: Stick to the 3-day schedule for 6–8 weeks for visible results.

• Nutrition: Fuel your training with a high-protein, balanced diet for optimal muscle gain or fat loss.