Workout program
Home Bodyweight 3 Days
No equipment needed beyond a chair, a sturdy table and a mat. Good for members' off-site days or as a standalone starter plan. Sessions take 30-40 minutes.
- Goal
- General health
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 6 weeks
Equipment needed
Day by day
Day A
- 1Bodyweight SquatQuadriceps3 × 12-2060 s rest
- 2Incline Push-UpChest3 × 8-1560 s rest
- 3Inverted RowUpper back3 × 8-1260 s rest
- 4Glute BridgeGlutes3 × 15-2045 s rest
- 5PlankAbs3 × 30-45 s45 s rest
Day B
- 1Reverse LungeQuadriceps3 × 10 / leg60 s rest
- 2Pike Push-upShoulders3 × 6-1060 s rest
- 3Bench DipTriceps3 × 8-1260 s rest
- 4Bird DogAbs3 × 8 / side45 s rest
- 5Mountain ClimberAbs3 × 30 s45 s rest
Day C
- 1Step-upQuadriceps3 × 10 / leg60 s rest
- 2Push-upChest3 × AMRAP60 s rest
- 3Single-leg Glute BridgeGlutes3 × 10 / leg45 s rest
- 4Bodyweight Calf RaiseCalves3 × 15-2045 s rest
- 5Dead BugAbs3 × 8 / side45 s rest
- 6Jumping JackFull body3 × 40 s30 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is general health: strength, mobility and fitness without straining the joints.
How many days a week, and for how long?
3 days a week for 6 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Bench.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.