We tapped experts to break down exactly what it is, its pros and cons, and whether it’s just a passing fad or if it actually deserves a spot in your fitness routine.
What is the 3-2-1 method?
This workout breaks down each day of the week by a specific type of workout. “The 3-2-1 workout method is a structured workout regimen that involves a mix of strength training, Pilates, and cardiovascular exercise spread throughout the week,” says certified personal trainer Mallory Fox, NASM-CPT.
Specifically, it consists of: three days of resistance training, two days of Pilates (yoga or active stretching can be incorporated in lieu of Pilates if preferred), and one day of cardio. This takes up six days of the week, and day seven is for rest. “The 3-2-1 workout split offers a balanced approach to building strength, flexibility, and mental well-being,” says Jade Smith, an Alo Moves strength instructor.
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Smith explains that with three strength training days targeting lower-body, upper-body, and full-body exercises, you develop strength and muscle definition across all major muscle groups. The two Pilates days build core strength and balance, while the cardio day, featuring a walking meditation, provides mindful recovery that enhances circulation and mental focus. “This well-rounded routine supports both physical and emotional health for a sustainable fitness plan,” Smith says.
Fox also likes the 3-2-1 method because it is highly adaptable to individual needs and preferences. “It’s important to listen to your body and adjust the intensity, volume, and type of exercises to suit your fitness level and goals,” Fox says. “Additionally, incorporating rest or active recovery days is crucial for allowing the body to repair and strengthen.”
Benefits of the 3-2-1 method
Working the 3-2-1 method into your fitness routine can be beneficial for strength, mobility, and overall consistency.
1. It helps build consistency
One of the biggest benefits of the 3-2-1 method is that it builds consistency while offering variety.
“The 3-2-1 method offers a balanced fitness and wellness routine that targets strength, flexibility, and cardiovascular health,” Fox says. “By including three days of strength training, it helps build consistency required for building lean body mass, increasing basal metabolic rate [he minimum number of calories your body needs to function while at rest], and improving bone density, which are essential for long term health and well-being.”
2. It builds your mind-body connection
The two Pilates days focus on cultivating a mind-body connection while improving core strength, posture, and flexibility. “Pilates exercises enhance muscular endurance and balance, which can reduce the risk of injury and improve performance in other workouts and daily activities,” Fox says.
3. It improves cardiovascular endurance
The inclusion of one cardio day per week helps to improve cardiovascular endurance. “This can lead to better heart health and increased stamina, making everyday tasks easier and potentially reducing the risk of heart disease,” Fox says.
Drawbacks of the 3-2-1 method
No workout program is perfect—and there may be a few negatives to keep in mind when it comes to this workout.
1. It may be too rigid
The structured nature of the 3-2-1 method might be too rigid for some. “Those with unpredictable schedules may find it challenging to adhere to the routine, which could lead to inconsistency and diminished results, including negative feelings like shame or failure,” Fox says.
Additionally, beginners or those with certain health conditions may find the intensity or frequency of the workouts too challenging. “It’s important to tailor the workout intensity and volume to one’s fitness level to prevent overtraining and injury,” Fox says.
2. It may not be enough cardio
The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
“With only one day dedicated to cardiovascular activity, it may be difficult for people to attain the necessary amount of moderate-to-vigorous aerobic activity to experience heart health benefits,” Fox says. “Programming the strength training days to maximize the moderate-to-vigorous activity threshold can be accomplished through circuit training or high-intensity interval training—aka HIIT—if tolerated.”
3. It may be too ‘general’
For those who are looking to make significant gains in a specific area, such as running a marathon or powerlifting, the 3-2-1 method may not provide enough sport-specific training to meet your goals. “Specialized programming would yield better results,” Fox says.
“This well-rounded routine supports both physical and emotional health for a sustainable fitness plan.” —Jade Smith, Alo Moves strength instructor
How to try the 3-2-1 method for yourself
Ready to try the 3-2-1 method? Here are two helpful beginner and intermediate workouts to get your started and into a consistent routine.
“As with any fitness program, it’s recommended to consult with a physician before starting, especially if you have any pre-existing health conditions or concerns,” Fox says.
3-2-1 workout for beginners (2 to 6 weeks into exercising)
If you are a total fitness newbie, Fox suggests you follow this routine created specifically for beginners. As a reminder, your days should be split into something like:
- Day 1: Strength
- Day 2: Pilates
- Day 3: Strength
- Day 4: Cardio
- Day 5: Strength
- Day 6: Pilates
- Day 7: Rest day
“Many clients new to an exercise routine enjoy simple movements that they can master and see improvements in week to week,” Fox says. “These workouts empower a beginner with foundational tools to move better while building stable joints, muscular strength, and cardiovascular endurance.”
3 strength training days
Warmup (5 to 10 minutes)
- Light cardiovascular exercise (e.g., walking, cycling, or jogging)
- Dynamic stretching (e.g., leg swings, arm circles, torso twists)
Core and balance training
- Plank: 2 to 3 sets, hold for 20 to 30 seconds
- Side plank: 2 to 3 sets, hold for 20-30 seconds per side
- Single-leg balance: 2 to 3 sets, hold for 15 to 30 seconds per leg
Resistance training
Fox suggests that you perform each exercise with controlled tempo, such as 4-2-1: 4 seconds to lower, 2 seconds pause, 1 second to lift. Try 12 to 15 reps of each exercise, moving through in a circuit, with minimal rest between exercises. Perform 2 to 3 sets of the circuit, with 30 to 60 seconds rest between sets to maintain a slightly elevated heart rate and maximize endurance.
- Stability ball squat with dumbbell arm curl
- Stability ball push-up
- Stagger-stance cable row
- Balancing dumbbell shoulder presse
- Dumbbell step-up
- Stability ball leg curl
Flexibility and cooldown (5 to 10 minutes)
- Static stretching focusing on all major muscle groups (hold each stretch for 30 seconds)
- Breathing exercises to promote relaxation and recovery
2 Pilates days
For this, Fox notes that all you need is a workout mat. Try 15 to 20 reps of each exercise, performing all exercises consecutively in a circuit without rest to maximize the cardiovascular benefit. Repeat the circuit for a second set, as tolerated. “These workouts can help improve the mind-body connection, enhancing core strength and posture,” she says.
Warmup (5 to 10 minutes)
- Light cardiovascular exercise (e.g., walking, cycling, or jogging)
Pilates routine
- The hundred
- Abs scoop
- Roll up
- Leg circles
- Side-lying leg lifts
- Leg balance
- Plank
- Roll down
Flexibility and cooldown (5 to 10 minutes)
- Static stretching focusing on all major muscle groups (hold each stretch for 30 seconds)
- Breathing exercises to promote relaxation and recovery
1 cardio day
Choose an activity you enjoy, such as:
- Running, hiking, cycling, or swimming, and aim for 30 to 60 minutes of continuous movement at a moderate intensity.
3-2-1 workout for intermediate folks (6 to 12 weeks in to exercising)
Once your body has acclimated to the beginner 3-2-1 method workout above, Fox suggests that you advance to this Intermediate workout to continue to see progress.
“This routine builds on the stabilization endurance achieved in the beginner’s workout by introducing supersets that pair a traditional strength exercise with a stabilization exercise,” Fox says. “The goal is to improve muscular endurance and increase the ability to maintain stabilization under heavier loads.”
3 strength training days
Day 1: Upper-body push
Warmup (5 to 10 minutes)
- Light to moderate cardiovascular exercise (e.g., brisk walking, cycling, or jogging)
- Dynamic stretching (e.g., leg swings, arm circles, torso twists)
Core and balance training
- Prone single-leg plank: 2 to 3 sets, hold for 15 to 30 seconds per leg
- Side plank: 2 to 3 sets, 8 to 12 reps per side
Resistance training
This part of the workout focuses on four different supersets with a “push” focus. (FYI: Supersets are two strength exercises performed back to back with no rest in between.)
Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between. Do 2 to 3 sets of 8 to 12 reps, with 30 seconds rest after the superset.
Superset A:
- Bench press
- Stability ball push-up
Superset B:
- Incline bench press
- Cable fly
Superset C:
- Dumbbell shoulder press
- Single-leg dumbbell scaption
Superset D:
- Triceps pushdown
- Triceps dip with single-leg raise
Flexibility and cooldown (5 to 10 minutes)
- Static stretching focusing on all major muscle groups (hold each stretch for 20 to 30 seconds)
- Breathing exercises to promote relaxation and recovery
Day 2: Upper-body pull
Warmup (5 to 10 minutes)
- Light to moderate cardiovascular exercise (e.g., brisk walking, cycling, or jogging)
- Dynamic stretching (e.g., leg swings, arm circles, torso twists)
Core and balance training
- Prone plank: 2 to 3 sets, hold for 15 to 30 seconds
- Single-leg balance reach: 2 to 3 sets, 8 to 12 reps per side
Resistance training
This part of the workout once again focuses on four different supersets—but with a “pull” focus. Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between. Do 2 to 3 sets of 8 to 12 reps, with 30 seconds rest after the superset.
Superset A:
- Lat pulldown
- Single-arm cable row with single-leg balance
Superset B:
- Seated row
- High row with balance disc
Superset C:
- Assisted pull-up
- Bent-over rear delt fly
Superset D:
- Hammer curl
- Stability ball biceps curl (seated with one leg lifted)
Flexibility and cooldown (5 to 10 minutes)
- Static stretching focusing on all major muscle groups (hold each stretch for 20 to 30 seconds)
- Breathing exercises to promote relaxation and recovery
Day 3: Legs
Warmup (5 to 10 minutes)
- Light to moderate cardiovascular exercise (e.g., brisk walking, cycling, or jogging)
- Dynamic stretching (e.g., leg swings, arm circles, torso twists)
Core and balance training
- Cable rotation: 2 to 3 sets, 8-12 reps per side
- Ball bridge: 2 to 3 sets
Resistance training
This part of the workout once again focuses on four different supersets—but with a leg focus. Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between. Do 2 to 3 sets of 8 to 12 reps, with 30 to 60 seconds rest after the superset.
Superset A:
- Barbell squat
- Single-leg squat to a bench
Superset B:
- Seated leg press
- Stability ball leg curl
Superset C:
- Leg curl
- Single-Leg Romanian deadlift
Superset D:
- Leg extension
- Multiplanar lunge
Flexibility and cooldown (5 to 10 minutes)
- Static stretching focusing on all major muscle groups (hold each stretch for 20-30 seconds)
- Breathing exercises to promote relaxation and recovery
2 Pilates days
Fox notes that for this intermediate Pilates routine, you just need a mat. Try 8 to 12 reps of each exercise, performing all exercises consecutively in a circuit without rest to maximize the cardiovascular benefit. Repeat the circuit for 3 sets. “This workout can build on the results of the beginner program,” Fox says.
Warmup
Intermediate Pilates exercises
- The hundred
- Roll up
- Single-leg circle
- Criss-cross
- Double leg stretch
- Open leg rocker
- Saw
- Side kick
- Teaser
- Swimming
Cooldown
- Mermaid stretch
- Spinal twist
1 cardio day
In this intermediate cardio day, Fox suggests engaging in HIIT at a moderate to vigorous intensity for 20 to 30 minutes to boost metabolism and improve aerobic capacity. “Incorporate speed, agility, and quickness drills to enhance coordination and engage the brain,” she says.
