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

By: Lindsey Bomgren, CPT | March 14, 2024

The “3-2-8” Method went viral on TikTok as a way to transform your health, lose weight and build muscle. This fitness trend combines strength training and barre/pilates workouts designed to build strength and burn body fat. As a fitness trainer I can stand behind this workout trend and thought it was worth creating a free, 2-week workout plan.

Jump To Week 1
Jump To Week 2

Strength, core training, cardio, mobility and flexibility – you get it all in this brand new two week workout plan at home. This free plan follows the 3-2-8 method and includes a daily, guided workout video you can do at home or at the gym.

Whether you’re looking to build a consistent exercise routine or level up your current workouts at home, following a well-rounded two week workout plan is the best place to start.

What Is The 3-2-8 Method?

The “3-2-8” method is a way of structuring a weekly workout plan:

  • 3 — three days of strength training workouts
  • 2 — two days of barre/pilates workouts
  • 8 — eight thousand steps per day (for reference, 8,000 steps is approximately 3.5 miles)
Image describing what the viral tiktok 328 method is

As a certified personal trainer who’s been in the industry for over a decade I’ve seen a lot of fitness trends come and go, but this is one fitness trend I’m willing to get behind. I also got behind the 4-30-10 Method (four strength workouts, 30 grams of protein at every meal, and 10,000 steps per day).

I believe the “3-2-8” method is effective because:

  • Three strength training sessions a week is realistic for most fitness enthusiasts.
  • Two barre/pilates workouts a week is a great way to strengthen the core muscles, improve posture, improve joint stability and increase flexibility.
  • Eight thousand steps a day promotes muscle growth and metabolic health.

Overall, I believe the 3-2-8 method is a balanced and comprehensive approach to training. The combination of strength training and pilates/barre is particularly effective because it allows you to reap the benefits of different types of workouts. This type of training is great if you’re interested in a primarily low impact workout routine.

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

This 3-2-8 Workout Plan is for Anyone Looking to:

  • Increase strength in the upper body, lower body and abs.
  • Save money on group fitness classes and barre classes.
  • Improve athletic and cardiovascular fitness level.
  • Increase core strength, flexibility and mobility.
  • Combine weight training and barre workouts.
  • Burn calories, lose weight and burn fat at home.
  • Establish a solid fitness routine at home in just two weeks.
328 workout method calendar graphic

3-2-8 Method: 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 + Active Recovery Days

Option to try one of our stretching and recovery workouts:

3-2-8 Method: 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 + Active Recovery Days

Option to try one of our stretching and recovery workouts:

woman performing dumbbell punches

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

3-2-8 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: NMLTQ5).

Optional Exercise Equipment: 

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

Mini Loop Resistance Band. You can add a resistance band to some workouts to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

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 our Beginner Workout Plan.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

4. Cost:

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

two women holding a wide bicep curl with dumbbells in a dumbbell arm workout at home

3-2-8 Workout Plan FAQs

What Is The 3-2-8 Method Workout Plan?

The “3-2-8” Method is a fitness approach that combines three strength training workouts per week, two barre/pilates workouts per week, and eight thousand steps per day. This method of training is great for anyone who is interested in a primarily low impact workout plan.

Is The 3-2-8 Barre Pilates Method Good For Weight Loss?

The combination of strength training, pilates and getting your daily steps in can be effective for muscle build and weight loss. This split allows you to train each muscle group multiple times per week, while giving your muscles enough time to recover between workouts. Ultimately, daily movement is important for weight loss and aiming for 8K steps a day is a great way to incorporate consistent movement.

What Is The Best Workout Method?

That depends on what your personal fitness goals are, but I believe the best workout method is one you can stick to! A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being. If you enjoy the 3-2-8 Method, you might also enjoy the 4-30-10 Method.

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  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 down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week “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.

More FREE Workout Programs

Share on Pinterest: 328 Pilates Barre Method 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.

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.

    • 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

  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.

  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.

  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.

  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!

    • Lily! You are so awesome mama! I am so glad you are loving our quick and effective workouts, and recommending them to friends and family (the support means so much)! Keep coming back for more!

  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!

    • 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

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