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

The 3-2-8 Method went viral on TikTok for being a fun and effective way to lose weight, build muscle and increase muscle tone. This 2-Week “3-2-8” workout plan includes includes a combination of strength training and barre/pilates workouts designed to build strength and burn body fat – no expensive studio classes needed. Each day of this plan includes a guided workout video you can do at home or at the gym.

Woman performing boat pose as part of 328 workout challenge


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

Strength, core training, cardio, mobility and flexibility – you get it all in this brand new two week workout plan at home.

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.

two week barre pilates challenge with strength training

What Is The 3-2-8 Method?

The 3-2-8 method is a way of structuring a weekly workout plan. It consists mainly of low impact workouts, and combines strength training, barre/pilates and walking.

The name comes from the components of this method:

  • 3 (three days of strength training workouts)
  • 2 (two days of barre/pilates workouts)
  • 8 (eight thousand steps per day)

This 3-2-8 method workout plan provides five guided workout videos for your workouts during the week. In addition, aim for 8,000 steps a day. This includes all of your daily movement (such as walking around the house, doing chores, etc.) as well as dedicated walks.

You can track steps using an activity tracker, your phone, or simply estimate steps. For reference, 8,000 steps is approximately 3.5 miles.

The 3-2-8 pilates barre method is particularly effective because it allows you to reap the benefits of multiple different types of workouts.

Additionally, diversifying the type of movement you do each day decreases the risk of injury or burnout. This increases the likelihood you will be able to stick to a fitness routine, and can improve workout consistency.

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.

Optional Exercise Equipment: 

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

Kettlebell. You always can sub a single heavy dumbbell instead.

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.

Gliding Discs or Workout Sliders. Option to sub a hand towel.

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 one of our Beginner Workout Plans.

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.

This 3-2-8 Barre/Pilates Method 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.

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I use the Garmin Venu 2 Plus Smart Watch to track my daily steps for this challenge. This watch has so many capabilities and is the most accurate I’ve found.
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woman curling dumbbell to target the biceps as example of best bicep exercises
328 pilates barre method calendar graphic

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 Method” Challenge.
  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 performing a front squat with dumbbells as part of weight training for women workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
Image describing what the viral tiktok 328 method is

3-2-8 Method: Week 1

328 Method | week 1 calendar graphic

Day 1: 30-Minute Kettlebell Legs

Day 2: 35-Minute Mat Pilates Workout

Day 3: 30-Minute Push Workout

Day 4: 30-Minute Cardio Barre Class

Day 5: 7 Best Strength Training Exercises

3-2-8 Method: Week 2

328 barre pilates method | week 2 calendar graphic

Day 6: 40-Minute Booty Building Workout

Day 7: 25-Minute Barre Glider Workout

Day 8: 30-Minute Pull Workout

Day 9: 25-Minute Pilates Class

Day 10: 30-Minute Full Body Workout

Wondering Which Workout Program To Do Next?

  1. Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
  2. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. I recommend completing our SplitStrong strength training program 2-3 times before moving on to HIITStrong.
  3. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  4. Zero30 is a no equipment, high intensity 2-Week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.

More FREE Workout Programs

Share on Pinterest: 328 Pilates Barre Method Workout Plan

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.

  1. 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.

  2. 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.

  3. 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.

  4. 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!

  5. 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