Workouts · Weekly plans

3-Day Bodyweight Full Body Plan for Intermediate

A simple 3-day-a-week bodyweight training plan for intermediate. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Walk 8–10k steps on the other days.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Bodyweight Full Body Workout for Intermediate

Bodyweight Walking Lunge4 × 8–12 / sideQuads

Incline Push-Up4 × 8–12Chest

Inverted Row4 × 8–12Upper & Mid Back

Single Leg Glute Bridge4 × 8–12 / sideGlutes

Kneeling Arm Drill4 × 8–12Shoulders

Crunches4 × 15Abs

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