3 workouts per week plan

Plan principles

• 3 sessions per week, spaced out, to recover well.
• Sustainable intensity: you should be able to repeat next week.
• Small progression: a bit more reps or a bit more load.
• Short warm-up and a cool down.

Workout A: full-body strength (35 to 50 minutes)

3 rounds. Rest 60 to 90 seconds between exercises.

• Squat or chair squat: 8 to 12 reps.
• Push-ups (wall, knees, or standard): 6 to 12 reps.
• Backpack rows or band rows: 10 to 12 reps.
• Plank: 20 to 40 seconds.

Workout B: easy cardio (30 to 45 minutes)

• Brisk walk, easy run, bike or elliptical.
• Talkable pace: you can speak in short sentences.
• Optional: 5 minutes of mobility at the end.

Workout C: mixed (30 to 45 minutes)

A light combination: strength + short cardio.

• 2 rounds of: squats 10, push-ups 8, rows 10, lunges 8 per leg.
• Then: 10 minutes of easy cardio.

Simple progression

• Weeks 1 to 2: keep the same volume and build the habit.
• Week 3: add 1 to 2 reps per exercise, or add a light extra round.
• Week 4: reduce volume by 20% to recover and come back stronger.

Simple rule: if the plan destroys you, it is not sustainable.

Want a plan adapted to your level?

If you want a clear and realistic framework, write to me. I will reply as soon as possible.