3-2-1 Method Workout Plan (Free PDF Download)
The “3-2-1” Method is a viral (but effective) workout training split that, as a personal trainer, I can get behind. This free, 7-day, 321 method workout plan combines strength training, pilates and cardio workouts into a well-rounded weekly workout plan.
While I always advocate for the benefits of strength training, as a certified personal trainer and certified barre instructor, I really do believe that the most effective workout plan includes a variety of formats.
Training in different styles can help us work a variety of muscle groups in new ways, which provides a balanced workout routine. Varying your training style can also keep you consistent (say goodbye to workout boredom).
My “4-1-1” method and “3-2-8” method workout plans have been very popular, so when I heard that the “3-2-1” workout method was trending on TikTok, I knew I’d have to create a plan around it.
The “3-2-1” method alternates strength training sessions with pilates sessions and cardio days. This combination allows you to build total body strength, burn fat and improve mobility and flexibility.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 3-2-1 workout program so you can easily access your daily workouts.
Download Plan
What Is The 3-2-1 Method?
The “3-2-1” method is a way of structuring a weekly workout plan that includes:
- 3 – three strength training workouts per week.
- 2 – two barre or pilates workout per week.
- 1 – one cardio workout per week.
This 321 Workout Method is for Anyone Looking to:
- Increase strength in the upper body, lower body and abs.
- Improve athletic fitness level and cardiovascular health.
- Increase core strength, flexibility and mobility.
- Combine weight training and cardio workouts.
- Burn calories, lose weight and burn fat at home.
- Jump start a solid fitness routine at home.
Day 1: 30-Minute Full Body Dumbbell Workout
- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells
Day 2: 30-Minute Pilates At Home
- Workout Time: 30 Minutes
- Workout Equipment: Optional Light to Medium Dumbbells
Day 3: 30-Minute Leg Workout
- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells and Optional Mini Loop Resistance Band
Day 4: 25-Minute Pilates Barre Class At Home
- Workout Time: 25 Minutes
- Workout Equipment: Optional Light Dumbbells and Chair
Day 5: 30-Minute Dumbbell Arm Workout
- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells
Day 6: 35-Minute Low Impact Cardio At Home
- Workout Time: 35 Minutes
- Workout Equipment: None
Day 7: Rest Day or Optional 15-Minute Pilates Abs
- Workout Time: 15 Minutes
- Workout Equipment: None
Find This Workout Plan On YouTube
Youtube Playlist
Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NML5).
Option to add a set of mini loop resistance bands (discount code: NML).
2. Time Requirement:
Workouts are 15-35 minutes a day, 6 days per week. You can always take more rest days as needed.
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
FAQs
What Is The 3-2-1 Workout Method?
The 3-2-1 method is a way of structuring your weekly workout split. This plan includes three days of strength training workouts, two days of pilates and one day of cardio.
Is The 3-2-1 Method An Effective Way To Train?
Yes, there are many benefits to the 3-2-1 method that make it an effective training combination. Combining strength training, pilates and cardio is effective for building strength and endurance. This type of split allows you to train each muscle group, while building in active recovery time.
Is The 3-2-1 Method Good For Beginners?
The 3-2-1 method is beginner-friendly and can be adapted to any fitness level. This workout method provides some structure while encouraging workout variety, which is great if you’re a beginner looking to establish a fitness routine. The 3-2-1 method also helps prevent overtraining by incorporating low impact workouts. The combination of workouts in this training method can help you avoid injury and allows you to reap the benefits of multiple types of workouts.
What Is The 4-1-1 Workout Method?
The 4-1-1 method provides a similar way to structure your weekly workout split. This plan includes four strength training workouts, one pilates workout and one LISS (low intensity steady state) cardio workout. If you enjoy the combination of strength training and pilates, the 4-1-1 method is another great option.
How To Download and Use This 14-Day Workout Plan
- Download the 3-2-1 Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll to find the daily workouts on YouTube.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 3-2-1 Challenge.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
More FREE Workout Programs
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Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
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