BUILD MUSCLE · 3 DAYS/WK · AT HOME
Workout to build muscle 3 days a week at home
The right volume and rep ranges to grow week after week, backed by evidence. No equipment, no commute. 3 days: the perfect balance between effort and recovery.
Goal
Build muscle
Frequency
3 days / week
Where
At home
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4 | 8-12 | 90 s |
| Chair Triceps Dips | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4 | 8-12 | 90 s |
| Superman | 4 | 30-45 s | 90 s |
| Inverted Row (under a table) | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
| Calf Raises | 4 | 8-12 | 90 s |
| Squats | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
No commute = no excuses. Consistency always beats the perfect routine you never do.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
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