Monthly Home Workout Plan – 3 Full-Body Workouts per Week

Many people lack the opportunity to follow online guidance, so they often need a clear Monthly Home Workout Plan to structure their fitness journey and move beyond being left to their own ideas and creativity.

Before you start planning the workout itself (exercises, sets, number of repetitions…), it is important to ensure the prerequisites so that you actually complete the workout, and it doesn’t just remain a plan on paper.

 

3 Prerequisites to Completing Your Home Workout

1. Find Time for Training

You will achieve regularity (which is the key to success) if you establish a routine, and a routine is born when you find time that is secure and reserved for training. My advice is to find what works best for you—morning or afternoon.

• If you train in the morning, prepare everything the night before, even the clothes you will wear, so you are immediately ready.

2. Do Not Start with the Hardest Workout Ever!

Start with a workout that you can complete without engaging your maximum capacity. This will give you a sense of success and the motivation to set the bar higher in the next session.

• You will surely have muscle soreness, but it should not be so severe that you cannot move the next day.

3. Stick to Basic Exercises

Planning a home workout should be simple, especially since you probably don’t have too many props. Stick to only the basic movements and exercises and persevere with them.

• Compound (multi-joint) exercises like squats, lunges, deadlifts, push-ups, and various rows should be the foundation of your home workout.

 

How to Plan Your Home Workout Yourself

1. Pay Attention to Muscle Group Balance

Avoid neglecting certain muscle groups. If you insist on push-ups (hitting chest and shoulders), you must evenly hit the muscles of the upper back to avoid muscle imbalance. This balance should exist on a weekly basis.

2. Incorporate Weight into Exercises

While most home exercises are bodyweight initially, include external loads over time.

• Use household items like bottles or canisters of water, heavy books, or a backpack full of weight.
• Slow down the tempo and focus on the mind-muscle connection to improve results.

 

Monthly Home Workout Plan Structure (3 Workouts a Week)

This plan consists of 3 workouts per week performed in a circuit style.

• Take a 30-second break after each exercise.
• For a more aerobic effect, perform the exercises one after the other without a break.
• As you progress, you can increase the number of rounds (circuits).

Instructions for the Circuit Progression:

• Rounds (A1-A3 and B1-B2):
  • Week 1: 2 rounds
  • Week 2: 3 rounds
  • Week 3 and 4: 4 rounds
• Rest: Take a 90-120 second break between all rounds.
• Cardio (C):
  • Week 1: 10 minutes
  • Week 2: 15 minutes
  • Week 3 and 4: 20 minutes
  • Cardio options include walking, running, cycling, skipping rope, or jumping jacks.

 

1st Workout of the Week (Monday/Day 1)

• A-Circuit (Perform A1, A2, A3 consecutively):
  • A1: Bodyweight Squat or Goblet Squat with Load (8-12 reps)
  • A2: Bent-Over Row with Load (8-12 reps)
  • A3: Plank (30 seconds)
• B-Circuit (Perform B1, B2 consecutively):
  • B1: Straight-Leg Deadlift with Load (8-12 reps)
  • B2: Push-ups (with or without load) (8-12 reps)
• C: Cardio (See progression instructions above)

 

2nd Workout of the Week (Wednesday/Day 2)

• A-Circuit (Perform A1, A2, A3 consecutively):
  • A1: Glute Bridge (with or without load) (8-12 reps)
  • A2: Pull-ups or Bent-Over Row with Load (8-12 reps)
  • A3: Side Plank (30 seconds each side)
• B-Circuit (Perform B1, B2 consecutively):
  • B1: Forward Lunge (8-12 reps)
  • B2: Overhead Press with Load (8-12 reps)
• C: Cardio (See progression instructions above)

 

3rd Workout of the Week (Friday/Day 3)

• A-Circuit (Perform A1, A2, A3 consecutively):
  • A1: Push-ups (with or without load) (8-12 reps)
  • A2: Bulgarian Split Squat (8-12 reps)
  • A3: Ab Rollout on a Swiss Ball (30 seconds)
• B-Circuit (Perform B1, B2 consecutively):
  • B1: Single-Leg Deadlift with Load (8-12 reps)
  • B2: Single-Arm Bent-Over Row (8-12 reps)
• C: Cardio (See progression instructions above)

 

Conclusion

There is no “best way” to organize your home workout. This suggested plan can be your foundation or initial training blueprint. You will subsequently adjust the workouts to your abilities.

However, no matter what, remember: The best home workout is the one you actually do!