3-Month Progressive Workout Plan
Month 1: Bodyweight Exercises
Weeks 1-4: Focus on building a foundation with bodyweight exercises.
Day 1 & 4: Full Body
- Push-Ups: 3 sets of 10-15 reps
- Squats: 3 sets of 15-20 reps
- Plank: 3 sets of 30-45 seconds
- Glute Bridges: 3 sets of 15 reps
- Jumping Jacks: 3 sets of 20-30 reps
Day 2 & 5: Upper Body
- Pull-Ups: 3 sets of 5-10 reps
- Dips: 3 sets of 8-12 reps
- Inverted Rows: 3 sets of 10-15 reps
- Pike Push-Ups: 3 sets of 8-12 reps
- Arm Circles: 3 sets of 20-30 reps
Day 3 & 6: Lower Body
- Lunges: 3 sets of 12-15 reps per leg
- Step-Ups: 3 sets of 15 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Wall Sits: 3 sets of 30-45 seconds
- High Knees: 3 sets of 20-30 reps
Day 7: Rest or Active Recovery
- Light walking, stretching, or yoga
Month 2: Introduction to Weights
Weeks 5-8: Begin incorporating light weights and resistance bands.
Day 1 & 4: Full Body
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Dumbbell Squats: 3 sets of 12-15 reps
- Russian Twists: 3 sets of 15 reps per side
- Kettlebell Swings: 3 sets of 15 reps
- Mountain Climbers: 3 sets of 20-30 reps
Day 2 & 5: Upper Body
- Bent Over Dumbbell Rows: 3 sets of 10-12 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Tricep Extensions: 3 sets of 12-15 reps
- Bicep Curls: 3 sets of 12-15 reps
- Band Pull-Aparts: 3 sets of 15 reps
Day 3 & 6: Lower Body
- Goblet Squats: 3 sets of 12-15 reps
- Deadlifts: 3 sets of 10-12 reps
- Bulgarian Split Squats: 3 sets of 10-12 reps per leg
- Hamstring Curls (with stability ball): 3 sets of 12-15 reps
- Skater Jumps: 3 sets of 20-30 reps
Day 7: Rest or Active Recovery
- Light walking, stretching, or yoga
Month 3: Heavier Weights and Focused Activity
Weeks 9-12: Progress to heavier weights and more complex movements.
Day 1 & 4: Full Body
- Barbell Bench Press: 3 sets of 8-10 reps
- Barbell Squats: 3 sets of 10-12 reps
- Hanging Leg Raises: 3 sets of 12-15 reps
- Kettlebell Deadlifts: 3 sets of 12-15 reps
- Burpees: 3 sets of 10-15 reps
Day 2 & 5: Upper Body
- Pull-Ups (weighted if possible): 3 sets of 5-8 reps
- Overhead Press: 3 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 12-15 reps
- Hammer Curls: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 15 reps
Day 3 & 6: Lower Body
- Front Squats: 3 sets of 10-12 reps
- Romanian Deadlifts: 3 sets of 10-12 reps
- Pistol Squats (assisted if needed): 3 sets of 8-10 reps per leg
- Standing Calf Raises: 3 sets of 15-20 reps
- Box Jumps: 3 sets of 10-15 reps
Day 7: Rest or Active Recovery
- Light walking, stretching, or yoga
Notes
- Warm up before each workout (5-10 minutes of light cardio and dynamic stretching).
- Cool down after each workout (5-10 minutes of stretching).
- Adjust weights and reps according to your fitness level and progress.
- Ensure proper form to prevent injuries.
- Stay hydrated and maintain a balanced diet to support your training.
Feel free to check off each workout day as you complete them to track your progress!
