3-Day Strength Workout Plan With No Equipment
This plan is built around a few main lifts done heavy and often, with lighter accessory work to keep the joints and weaker links keeping up.
Three sessions a week is the sweet spot for most people: enough frequency to improve quickly, with a rest day after every session.
No equipment needed: a sturdy table for rows, a chair and a step are the whole gym. Difficulty comes from slower tempo, harder variations and higher reps instead of more weight.
At a glance
- Days per week
- 3 days
- Split
- Full body A / B / C
- Session length
- 60–75 min
- Level
- Beginner to intermediate
- Equipment
- None — a sturdy table, a chair and a step
Your week
- Monday — Full body A
- Wednesday — Full body B
- Friday — Full body C
Why this split
Three full-body days hit every major movement two to three times a week with a rest day between sessions. That frequency is what lets a lift improve week on week, and the day off in between is what lets you show up fresh enough to push it.
The sessions
Monday · Full body A
| Exercise | Sets | Reps or time | Rest |
|---|---|---|---|
| Bodyweight squat (3-second lowering) | 4 | 6–10 | 2–3 min |
| Push-up | 4 | 6–10 | 2–3 min |
| Inverted row under a sturdy table | 3 | 8–10 | 90 s |
| Reverse lunge | 3 | 8–10 | 90 s |
| Plank | 3 | 30–45 s | 60 s |
Wednesday · Full body B
| Exercise | Sets | Reps or time | Rest |
|---|---|---|---|
| Single-leg Romanian deadlift | 4 | 6–10 | 2–3 min |
| Pike push-up | 4 | 6–10 | 2–3 min |
| Prone Y-T-W raise | 3 | 8–10 | 90 s |
| Bulgarian split squat (rear foot on a chair) | 3 | 8–10 | 90 s |
| Hollow-body hold | 3 | 30–45 s | 60 s |
Friday · Full body C
| Exercise | Sets | Reps or time | Rest |
|---|---|---|---|
| Jump squat | 4 | 6–10 | 2–3 min |
| Inverted row under a sturdy table | 4 | 6–10 | 2–3 min |
| Feet-elevated push-up | 3 | 8–10 | 90 s |
| Single-leg glute bridge | 3 | 8–10 | 90 s |
| Plank | 3 | 30–45 s | 60 s |
How to progress
Strength comes from adding load to the main lifts over time. Use double progression: when you complete every set at the top of the rep range with one or two reps left in reserve, add the smallest weight jump you have next session.
If a lift stalls for two weeks running, do not grind harder. Drop the load by about 10% and build back up — the second run almost always passes the old ceiling.
- Main lifts: finish each set with 1–2 reps in reserve.
- Add 2.5 kg to lower-body lifts and 1–2.5 kg to upper-body lifts when the top of the range is reached.
- Every fourth to sixth week, cut sets by a third for a lighter deload week.
Work out your starting weights with the one rep max calculator
When the week does not go to plan
No plan survives a real week unchanged. A bad night of sleep, a late meeting or a sore knee is not a reason to abandon the plan — it is a reason to change the next session while keeping the goal fixed.
Milo builds a plan like this one from your goal, the days you have and the equipment you own, then proposes changes when your sleep, schedule or progress say it should. You see the reason behind every change and decide whether to take it.
Questions
Is 3 days a week enough for strength?
Yes. Three full-body days is one of the most proven structures for getting stronger, because each main lift is practised often and you recover fully between sessions.
How long should I follow this plan?
Run it for 8–12 weeks, with a lighter week every four to six. After that, retest your main lifts and either keep progressing the same structure or move to a plan with more days.
What if I miss a session?
Do the missed session next time you train and push the rest of the week back. With this few days, every session carries a lot of the week, so it is better to shift than to skip.
How should I warm up?
Five minutes of easy cardio, then two or three lighter sets of the first exercise building up to your working weight. Sets of later exercises need at most one warm-up set.
General guidance for healthy adults, not medical advice. If you have an injury or a health condition, check with a professional before you start.