Ever notice how everyone’s obsessed with fancy gym equipment these days?
Truth me, you don’t need a $3,000 home gym or a pricey fitness club membership to get in shape. Sometimes, the best tools are the ones you already have – like your own body.
I learned this after spending thousands on gym equipment that now gathers dust. However, I saw good results after switching to a focused bodyweight routine.
Today, I’m sharing my tested 3-day bodyweight workout split, which is designed to build muscle and strength at home.
The best part? You only need 30–45 minutes per session.
Classic 3-Day Bodyweight Only Workout Splits
This Dumbbell Only Classic Bodybuilder 3-Day Split is perfect for those aiming to build symmetry and mass:
- Session 1 targets the chest and triceps, focusing on pressing and pushing movements for upper body development.
- Session 2 works the back and biceps, emphasizing pulling exercises to create a wide and thick back while also building the arms.
- Session 3 hits the legs and shoulders, combining lower body strength training with shoulder isolation to ensure balanced overall growth.
Session 1: Chest, Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 8-12 |
| Incline Push-Ups | 3 | 10-15 |
| Wide-Grip Push-Ups | 3 | 8-12 |
| Diamond Push-Ups | 3 | 8-12 |
| Triceps Dips (on a chair/bench) | 3 | 10-12 |
| Pike Push-Ups | 3 | 8-10 |
| Overhead Isometric Triceps Extension (press hands together overhead) | 3 | 15 seconds |
Session 2: Back, Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Superman Holds | 4 | 20–30 seconds |
| Bodyweight Rows (under a table) | 3 | 8-12 |
| Reverse Snow Angels | 3 | 12-15 |
| Chin-Ups (if a bar is available) | 3 | 6-8 |
| Archer Push-Ups | 3 | 8-10 each side |
| Towel Bicep Curl | 3 | 15 seconds |
| Negative Chin-Ups (slow descent) | 3 | 6-8 |
Session 3: Legs, Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 12-15 |
| Bulgarian Split Squats | 3 | 8-12 each leg |
| Glute Bridge | 3 | 10-15 |
| Single-Leg Deadlift (no weight) | 3 | 8-12 each leg |
| Wall Sit | 3 | 20-30 seconds |
| Shoulder Taps (Plank position) | 3 | 15 each side |
| Reverse Plank Holds | 3 | 20-30 seconds |
3 Day Bodyweight Push Pull Legs Split
The Push/Pull/Legs split is one of the most popular and effective workout routines for building muscle, strength, and endurance.
- Push: This focuses on the muscles used in pushing movements, mainly the chest, shoulders, and triceps.
- Pull: This exercise involves the muscles responsible for pulling movements, primarily the back and biceps. It works on pulling or rowing motions.
- Legs: This day is dedicated to the lower body, targeting the quads, hamstrings, glutes, and calves.
It’s great for beginners and experienced lifters looking to balance strength training and muscle growth.
Day 1: Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 8-12 |
| Incline Push-Ups | 3 | 10-15 |
| Pike Push-Ups | 3 | 8-12 |
| Shoulder Taps | 3 | 15 each side |
| Triceps Dips (on a chair) | 3 | 10-12 |
Day 2: Pull (Back & Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| Superman Holds | 3 | 20-30 seconds |
| Bodyweight Rows (under a table) | 3 | 8-12 |
| Reverse Snow Angels | 3 | 12-15 |
| Chin-Ups (if you have a bar) | 3 | 6-8 |
| Isometric Bicep Curl (press palms together) | 3 | 15 seconds |
Day 3: Legs (Quads, Hamstrings, Glutes, Core)
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 12-15 |
| Bulgarian Split Squats (use a chair) | 3 | 8-12 each leg |
| Single-Leg Glute Bridge | 3 | 10-12 each leg |
| Wall Sit | 3 | 20-30 seconds |
| Mountain Climbers | 3 | 20 each side |
| Plank | 3 | 30-60 seconds |
Strength & Size (Bodyweight-Only) Workout Plan
Research shows you’ll build muscle whether you train like a bodybuilder or a powerlifter. The big difference? Powerlifting-style training builds more raw strength, especially in moves like the bench press.
That’s why this split blends both approaches, offering you an excellent combination of strength and size gains! I’ve organized this plan into three dedicated days, each designed to help you thrive:
- Day 1 unleashes your upper body power
- Day 2 builds explosive leg strength
- Day 3 triggers total body muscle growth
Day 1: Upper Body Power (Chest, Back, Shoulders)
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 4 | 8-12 |
| Incline Push-Ups | 3 | 10-15 |
| Bodyweight Rows (under a sturdy surface) | 4 | 6-8 |
| Superman | 3 | 10-12 |
| Pike Push-Ups | 3 | 8-10 |
| Shoulder Taps (in plank position) | 3 | 15 each side |
Day 2: Lower Body Strength (Legs, Core)
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 8-12 |
| Bulgarian Split Squats | 3 | 8-10 each leg |
| Glute Bridges | 4 | 10-12 |
| Step-Ups (on a sturdy surface) | 3 | 8-10 each leg |
| Calf Raises | 3 | 12-15 |
| Russian Twists (Bodyweight) | 3 | 15-20 each side |
Day 3: Full-Body Hypertrophy (All Major Muscle Groups)
| Exercise | Sets | Reps |
|---|---|---|
| Squat to Jump | 4 | 8-12 |
| Incline Push-Ups | 3 | 10-12 |
| Superman Hold | 3 | 20-30 seconds |
| Reverse Plank Holds | 3 | 20-30 seconds |
| Archer Push-Ups | 3 | 8-12 each side |
| Side Plank Hip Dips | 3 | 12-15 each side |
Bodyweight Full-Body 3-Day Workout Routine
This Full Body bodyweight workout plan is designed to engage all major muscle groups, giving special attention to strength, hypertrophy, and endurance.
- Day 1 builds strength through compound movements for overall power.
- Day 2 targets hypertrophy with high reps for muscle growth.
- Day 3 enhances endurance and core stability, improving stamina and full-body conditioning.
This program is perfect for people who want to build muscle and improve strength.
Day 1: Full-Body Strength Focus
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squats | 4 | 8-12 |
| Push-Ups | 4 | 8-12 |
| Bodyweight Rows (under a sturdy surface) | 4 | 6-8 |
| Pike Push-Ups | 3 | 8-10 |
| Glute Bridges | 3 | 10-12 |
| Plank | 3 | 30-60 seconds |
Day 2: Full-Body Hypertrophy Focus
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squats | 4 | 8-10 each leg |
| Incline Push-Ups | 4 | 10-12 |
| Bodyweight Rows | 4 | 8-10 each side |
| Shoulder Taps (Plank Position) | 3 | 10-12 each side |
| Walking Lunges | 3 | 8-10 each leg |
| Triceps Dips (on a sturdy surface) | 3 | 10-12 |
| Close-Grip Push-Ups | 3 | 10-12 |
Day 3: Full-Body Endurance & Core Focus
| Exercise | Sets | Reps |
|---|---|---|
| Jump Squats | 4 | 8-10 |
| Push-Ups to Shoulder Taps | 4 | 10-12 |
| Assisted Pull-Ups (if possible) | 4 | 8-10 |
| Step-Ups (on a sturdy surface) | 3 | 8-10 each leg |
| Side Plank Hip Dips | 3 | 12-15 each side |
| Russian Twists (Bodyweight) | 3 | 15-20 each side |
| Hanging Knee Raises (if available) | 3 | 12-15 |
Takeaways
If you’ve made it this far, you’re committed to transforming your physique using just your body weight. Here’s what to remember about this 3-day workout split:
- Please keep it simple: Push, Pull, Legs are all you need for consistent gains
- Focus on progressive overload: add weight or reps each week
- Rest days are just as important as workout days
Do you have questions about form, progression, or customizing this split to fit your needs? Leave them in the comments below. I’ll personally respond to every query to help you succeed.
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References
- Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in Physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250
- Rodrigues F, Monteiro D, Ferraz R, Branquinho L, Forte P. The Association between Training Frequency, Symptoms of Overtraining and Injuries in Young Men Soccer Players. Int J Environ Res Public Health. 2023 Apr 11;20(8):5466. doi: 10.3390/ijerph20085466. PMID: 37107750; PMCID: PMC10138529.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
