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“3-2-8” Pilates/Barre + Strength Workout Plan (2 Weeks)

By: Lindsey Bomgren, CPT | August 28, 2025

The “3-2-8” Method blew up on TikTok for a reason – it’s a smart way to boost your health, drop body fat and build strength you can feel. By mixing strength training with barre and Pilates-inspired moves, it balances muscle-building with fat-burning in an effective (and fun) way. As a certified personal trainer, I’m all in on this workout trend, which is why I put together a free 2-week workout plan so you can give it a try for yourself.

Quick Links:

328 workout method calendar graphic

If you’ve been scrolling through TikTok or the latest fitness trends, chances are you’ve heard of the 3-2-8 Method. And unlike many trends that come and go, this one holds up. The 3-2-8 plan is a simple but powerful way to structure your workouts so you can build muscle, improve core strength and stay consistent with daily movement.

Here’s how it works: Each week you complete 3 strength training workouts, 2 barre or Pilates-inspired sessions, and aim for 8,000 steps a day (roughly 3.5 miles). This structure balances resistance training with low-impact conditioning while keeping you accountable for daily activity.

So, what does it do for your body – and does it work? The short answer is, yes. Strength training 3 times a week is both realistic and effective for building lean muscle, boosting metabolism and improving bone health. As a former barre instructor, I can tell you that adding in 2 days of barre or Pilates provides the perfect complement: It strengthens your core muscles, enhances posture, increases flexibility and improves joint stability. Pair that with a daily step goal, and you’re supporting overall cardiovascular health, blood sugar regulation and active recovery between tougher workouts.

The beauty of the 3-2-8 Method is its balance. You’re not overloading your body with high-intensity workouts every day, but you’re still moving in meaningful ways that drive results. A Pilates weight lifting split is a well-rounded, sustainable approach that helps prevent burnout, keeps workouts enjoyable and supports long-term fitness goals.

As a personal trainer with over a decade of experience, I’m selective about which fitness trends I recommend, but the 3-2-8 Method earns a spot on my list. This exercise routine is effective because it’s structured enough to deliver results, yet flexible enough to adapt to different fitness levels and lifestyles. Whether you’re new to working out or looking to add variety to your routine, this plan helps you hit all the major pillars of fitness: strength, mobility, endurance and recovery.

That’s why I created a free 2-week 3-2-8 workout plan, complete with daily guided videos you can follow at home or in the gym. Whether you’re building consistency or looking to elevate your workouts, this plan gives you the structure and support to start seeing the benefits of the 3-2-8 Method firsthand.

Image describing what the viral tiktok 328 method is

This Workout Program Is Ideal For

  • Those who want to build strength in all muscle groups, including the upper-body, lower-body and abs.
  • Individuals who prefer to work out at home and save money on group fitness classes, mat Pilates and barre classes.
  • Those looking to improve their athletic and cardiovascular fitness level.
  • Anyone interested in increasing core strength, flexibility and mobility.
  • People who want to combine weight training and bodyweight barre workouts.
  • Those who are focused on burning fat, building muscle and improving body composition.
  • Anyone ready to establish a solid fitness routine at home in just 2 weeks.
  • Individuals who want to support their mental health and wellness while staying physically active.
  • Those looking to boost overall well-being through movement and consistency.
woman performing a single leg front lift and dumbbell press out in a barre pilates class at home

LET’S GET STARTED

Download Your FREE 3-2-8 Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

Read A 5-Star Review ⭐⭐⭐⭐⭐

“I loooooved the 3-2-8 plan. I felt like I was able to keep the momentum going each of the 5 days while still allowing my body to rest from some of the full strength workouts with the Pilates/barre variation. Then I could do what my body needed on the weekend! Love love love.”

— Elise

Week 1

week one of the 328 workout method calendar graphic

Day 1: 35-Minute Lower-Body Dumbbell Workout

Day 2: 25-Minute Pilates Barre Class At Home

Day 3: 25-Minute Dumbbell Arm Workout

Day 4: 30-Minute Cardio Kickboxing Barre Workout

Day 5: 30-Minute Full-Body Strength Workout

Rest and Active Recovery Days

Week 2

week two of the 328 workout method calendar graphic

Day 6: 35-Minute Full-Body Strength and HIIT Workout

Day 7: 25-Minute Pilates Class At Home

Day 8: 40-Minute Booty Building Workout

Day 9: 30-Minute Barre Blend

Day 10: 20-Minute Upper-Body Dumbbell Workout

Rest and Active Recovery Days

woman performing dumbbell punches

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

3-2-8 Workout Plan Details

1. Gym Equipment Needed:

A Set of Dumbbells (DISCOUNT CODE: NML5). 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.

Optional Exercise Equipment: 

Activity Tracker/Smart Watch. Helpful for tracking steps throughout the day.

Mini Loop Resistance Band (DISCOUNT CODE: NML). You can add a resistance band to some workouts to increase the intensity.

Pilates Ball. I love this for increasing inner thigh and core engagement. Sub a throw pillow or kids squishy ball if you don’t have one.

2. Time Requirement: 

Workouts are 25-40 minutes a day, 5 days per week. You can always take more rest days as needed.

The 3-2-8 method also includes a goal of 8,000 steps per day. This step goal includes all the steps you take during the day, whether it’s just moving around your house or taking a dedicated walk.

If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:

  • (1) Leg Workout
  • (1) Arm Workout
  • (1) Barre/Pilates Workout

3. Fitness Level:

Intermediate 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 my Beginner Workout Plan.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

FAQs

Does the 3-2-8 workout method help with PCOS?

The combination of 3 strength workouts, 2 Pilates or barre sessions, and 8,000 steps a day can be a well-rounded routine that supports hormone balance, improves insulin sensitivity and helps with weight management, all of which may benefit women with PCOS. The mix of resistance training, low-impact movement and daily activity is great for overall health. Still, there’s limited research proving this method is better than other exercise plans for PCOS specifically. That said, regular movement – especially combining strength and cardio – is recommended, and the best workout is one you enjoy and can stick with long term. If you’re managing PCOS or other health conditions, I’d suggest checking in with your doctor first to find what’s safest and most effective for you.

How can beginners start a 3-2-8 Pilates workout plan?

For beginners, it’s important to start any workout schedule gradually and focus on proper form. If you’re a beginner, you can scale this method of training. I recommend aiming to complete 1 upper-body strength workout, 1 lower-body strength workout and 1 barre or Pilates workout each week. If 8,000 steps a day is not doable, set a goal that’s realistic for you.

Is the 3-2-8 barre Pilates method good for weight loss?

The 3-2-8 Method can support weight loss by building muscle, boosting metabolism and keeping you active in a sustainable way. Strength training helps increase muscle mass (which burns more calories at rest), while Pilates, barre and walking add calorie burn, improve mobility and support overall health. Of course, exercise is just one part of the equation. A balanced diet and consistency are key for lasting results. Everyone’s body responds differently, but this method offers a well-rounded, approachable framework that many people find effective.

Will this program cause me to overtrain?

It’s unlikely that the 3-2-8 Program would cause you to overtrain. This program combines different types of workouts, and you’re typically doing 30-minute strength training sessions each day. Overtraining generally requires longer, more rigorous workouts. If you are getting adequate sleep and nutrition, you shouldn’t worry about overtraining following this method. That said, it’s important to pay attention to your body and adjust as needed. You can take more rest days to prevent burnout.

What is the best workout method?

Ultimately, I believe that the best workout method is one you’ll actually follow. The best workout routine will depend on your individual goals, preferences and fitness levels. However, a balanced approach incorporating cardio, strength training and mobility work is a great place to start. Keep in mind that consistency is important in maintaining overall health and fitness, so you should find enjoyable activities that will keep you coming back. If you enjoy a dumbbell Pilates workout routine, continue to train that way.

How To Download and Use This 2-Week Plan

  1. Download the 3-2-8 Workout Plan PDF by clicking here, or bookmark this webpage for reference. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. 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.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: “3-2-8” Workout Plan.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
two women holding a wide bicep curl with dumbbells in a dumbbell arm workout at home
woman performing a kneeling single arm press in a full body workout for women

Get My Full Program Guide!

New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you!
Start Here!

Pin This 3-2-8 Pilates/Barre + Strength Workout Plan 

Woman with calendar overlay of tiktok's 3-2-8 method

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 does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

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12 comments

  1. I have a question: is this overtraining? I am just worried about not giving my body enought to recover as pilates and barr also work upper and lower body just with body weight.

    Reply

    • Hi Sasha! This is not overtraining as it’s 30 minutes a day of strength training. If you are getting adequate sleep and nutrition to support this program you’ll be just fine. Overtraining require longer, more rigorous workouts than this. -Lindsey

      Reply

  2. I loooooved the 3-2-8 plan. I felt like I was able to keep the momentum going each of the 5 days while still allowing my body to rest from some of the full strength workouts with the Pilates/barre variation. Then I could do what my body needed on the weekend! Love love love.

    Reply

  3. Hi Ladies, I LOVED this 3-2-8 workout program. I appreciate how all your workouts are dynamic and have SO much variation. I never get bored. This program was no different! An idea: Along with walking, I’ve been learning about the potential benefits about working out according to your cycle. Could be a cool program to see in the future! Thanks again, I appreciate all you guys do.

    Reply

  4. I loved this SO much- I’m going to repeat it for a couple weeks. I’m a new mom of 2 and it felt so manageable and like I got into a good rhythm.

    Reply

  5. Hi Lindsey! Thank you so much for providing such real content and flexible work out schedules. I found your workouts when I was 2 years postpartum with my first daughter (who is now 4 1/2 years old) and followed you all through my second pregnancy (now 10 months postpartum). It hasn’t been easy the second time around, but your workouts certainly make things doable. I look forward to your email with a new challenge on Sundays! I I used to mainly do HIIT, but I wasn’t able to maintain that after I had my first daughter and wasn’t seeing any change. Your workouts have been life-changing. I’ve recommended you to so many of my friends and family members!

    Reply

  6. Hi Ladies! Lindsey, I love your workouts and have been doing them regularly for 2 years. I have told so many people about them. My chiropractor has even posted some of your workouts on her page after finding out about you from me. Anyway, just wanted to let you know that the new workout program wasn’t sent to my email today like it usually is on Sunday. Not sure if it was just me or if there was a glitch. If I got dropped, could you add me back! Thank you so much! Love you ladies!

    Reply

    • Hi Jill! Thanks for following along with NML and sharing our workouts with your friends – we so appreciate you! It looks like Sunday’s email was delivered to you, but we did just switch to a new email platform which might be the issue. You’re still an active subscriber, but our emails are now being delivered from info@nourishmovelove.com so please add that email address to your safe senders list! Your Sunday email may have landed in junk or spam due to the sender address update. Thanks! -Team NML

      Reply
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