If you’re looking to build muscle, lose fat, and improve endurance, following a structured 3-month workout program can help you stay on track. A 3 month 5 workout plan includes five workouts per week, giving your body the right balance of strength training, cardio, and recovery.

This 3-month exercise plan is designed for all fitness levels. Whether you're a beginner or experienced, it will help you stay consistent and see real results.

Why Follow a 3-Month Workout Program?

A workout plan for 3 months helps create structure and consistency in your fitness journey.

• Build strength and endurance – A steady progression of exercises helps develop muscles over time.
• Improve workout consistency – Having a 3-month exercise plan keeps you accountable.
• Track progress easily – Sticking to a structured plan allows you to see improvements in strength and endurance.
• Balance workouts and recovery – This plan includes strength training, cardio, and rest days to help you avoid burnout.

3-Month 5 Workout Plan Breakdown

This 3-month exercise program consists of five training days per week. Each workout focuses on different muscle groups and fitness aspects.

Workout Schedule

• Day 1: Upper Body Strength
• Day 2: Lower Body Strength
• Day 3: Cardio & Core
• Day 4: Full-Body Workout
• Day 5: Mobility & Conditioning
• Day 6 & 7: Rest & Recovery

Month 1: Building a Foundation

The first month focuses on strength, endurance, and movement patterns.

Workout Plan

Upper Body Strength

• Push-ups – 3 sets of 10-12 reps
• Dumbbell Shoulder Press – 3 sets of 8 reps
• Bent-over Rows – 3 sets of 8 reps
• Bicep Curls – 3 sets of 12 reps

Lower Body Strength

• Squats – 3 sets of 10 reps
• Deadlifts – 3 sets of 8 reps
• Step-ups – 3 sets of 12 reps per leg
• Calf Raises – 3 sets of 15 reps

Cardio & Core

• Running or Cycling – 20 minutes
• Plank – 3 sets of 30-60 seconds
• Russian Twists – 3 sets of 15 reps per side

Full-Body Workout

• Kettlebell Swings – 3 sets of 12 reps
• Burpees – 3 sets of 10 reps
• Medicine Ball Slams – 3 sets of 12 reps

Mobility & Conditioning

• Jump Rope – 5 minutes
• Foam Rolling & Stretching

Month 2: Increasing Intensity

As you move into the second month, the 3-month workout program increases in intensity by adding more weight, reps, or sets.

• Strength exercises increase by 2-3 reps per set.
• Cardio sessions extend by 5 minutes.
• Core and conditioning exercises become more advanced.

Month 3: Maximizing Performance

By month three, your body is stronger, and you can push yourself even further. This phase of the 3-month exercise plan focuses on maximal strength and endurance.

• Increase weight on strength exercises while maintaining good form.
• Add HIIT workouts for improved cardiovascular fitness.
• Work on speed and agility drills to enhance overall athleticism.

Stay Consistent with Pumppal

Following a 3-month 5 workout plan requires consistency, tracking, and adjustments based on your progress. Pumppal is the perfect tool to help you stay accountable, log your workouts, and track your progress throughout your 3-month exercise program.

With Pumppal, you can:

• Log your workouts in real time
• Track strength progression and endurance
• Customize your own 3-month workout program
• Stay motivated with reminders and progress analytics

Download Pumppal today and take control of your 3-month workout plan with the best fitness tracking app!