3-day bodyweight workout plan to build muscle
This is a full week to build muscle, written for someone with no equipment who can train 3 days. Every exercise links to a step-by-step guide. Rest days are Tuesday, Thursday, Saturday, Sunday.
Do the sessions in order on the days shown. Warm up first, keep the main lifts heavier and the accessories controlled, and stop anything that feels sharp. This is week one of a four-week block: add a rep or a little weight each week where you can, and take the fourth week lighter.
The week
Monday — Push Strength
| Warm-up Push Day Warmup |
5 min |
| Main lift Incline Push-Up |
4 × 6-10 |
| Main lift Pike Push-Up |
3 × 6-10 |
| Accessory Wall Push-Up |
2 × 8-12 |
| Accessory Prone T Raise |
2 × 12-15 |
| Accessory Bench Dip |
2 × 10-15 |
| Cooldown Chest Doorway Stretch |
2 min |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Child's Pose |
2 min |
Push day trains chest, shoulders, and triceps with presses first, then smaller accessories after.
Wednesday — Pull Strength
| Warm-up Pull Day Warmup |
5 min |
| Main lift Prone W Raise |
4 × 6-10 |
| Main lift Underhand Table Row |
4 × 6-10 |
| Accessory Prone Y Raise |
2 × 12-15 |
| Accessory Prone T Raise |
2 × 12-15 |
| Accessory Bench Dip |
2 × 10-12 |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Overhead Lat Stretch |
2 min |
| Cooldown Pec Corner Stretch |
2 min |
Pull day trains back and biceps from more than one angle: vertical pull, row, rear delts, and arms.
Friday — Legs Strength
| Warm-up Leg Day Warmup |
5 min |
| Main lift Bodyweight Squat |
4 × 6-10 |
| Main lift Glute Bridge |
3 × 8-10 |
| Accessory Hamstring Walkout |
2 × 10-12 |
| Accessory Step-Up |
2 × 10-12 |
| Accessory Calf Raise |
2 × 12-15 |
| Cooldown Hamstring Stretch |
2 min |
| Cooldown Quad Stretch |
2 min |
| Cooldown Gastroc Wall Calf Stretch |
2 min |
Leg day balances squat, hinge, single-leg, calves, and core so the lower body gets complete work.
Why it is built this way
- push pull legs is what suits 3 days to build muscle: each muscle gets trained more than once a week without any day running long.
- Main lifts come first, while you are fresh. Accessories follow to add volume where the main lift left gaps.
- Sessions are sized to about 45 minutes including the warm-up and cooldown.
- Every movement is bodyweight, so it works in a hotel room or a living room.
This is the plan Daily Coach would build for this profile. In the app it adapts to the gear you actually have, the days you can train, injuries you tell it about, and what you lifted last week — and it rebuilds the week when any of that changes.
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