3 day home workout plan small apartment

3 day home workout plan for small apartment is what saved my fitness when I moved to my small apartment in Casablanca. When I started, I had no space, noisy neighbors, and zero time for a gym. I needed something simple: 3 days, 30 minutes, no big machines.

I had only 2 square meters of free space. No room for bulky machines. So I focused on two tools that fold away: an adjustable weight bench and a pair of adjustable dumbbells.

This is the routine I built using only adjustable dumbbells and a foldable bench that fits behind my door. It fits in a small living room and doesn’t need a big gym.

What I learned in my small apartment: I use rubber mats, so I don’t bother the neighbors; my bench folds down to 0.5 m²; and 30 minutes 3x a week is better than 2 hours once. This 3-day home workout plan for a small apartment helped me stay fit without a gym membership in Casablanca.

Here is the simple 3-day plan that worked for me:

Day 1: Strength (Upper Body)

Dumbbell Bench Press – 4 sets x 10 reps;
One-Arm Dumbbell Row (on bench) – 3 sets x 12 reps per arm;
Push-ups (feet on bench for decline) – 3 sets to failure.

Day 2: Endurance & Core

Dumbbell Goblet Squats – 4 sets x 15 reps
Dumbbell Deadlifts – 3 sets x 12 reps
Plank with hands on bench – 3 sets x 45 seconds
Bicycle crunches – 3 sets x 20 reps

Day 3: Full Body & Cardio

Dumbbell Thrusters 3×12
Bent-Over Rows 4×10
Push-ups 3x failure
Jump Rope 3 minutes x 3 rounds

Why this works in small spaces:

All these exercises use the same two tools. The bench folds against the wall after training. The dumbbells replace 15 pairs of weights. No need to go to the gym in traffic.

I train Monday, Wednesday, and Friday at 7am before work. Each session takes 40 minutes.

If you live in an apartment in Morocco or anywhere with limited space, start with this plan. You can build real strength without a big house or expensive membership.