How to Structure Your Week with the COMBO Plan (3 Gym + 3 Home Workouts)

A common questions we get inside the app is:

“If I have the COMBO plan and want to do 3 gym workouts and 3 home workouts each week… how should I structure it?”

First of all — I love this question! It means you’re thinking intentionally about your training, and that’s exactly how you see results.

The beauty of the Wilma app is that it’s flexible, but it’s also programmed strategically. You don’t have to guess what works — it’s already designed to give you a balanced total body split each week.

Let’s break it down.

Step 1: Your 3 Gym Priorities

If you’re doing three gym workouts each week, these are the ones I recommend prioritizing:

• Leg Day (or Lower Body Whip)

• Push Day

• Pull Day

Why?

Because those three cover your major movement patterns:

• Lower body strength

• Upper body pushing muscles (chest, shoulders, triceps)

• Upper body pulling muscles (back, biceps)

Together, they create a strong, balanced foundation.

Step 2: Your 3 Home Workouts

For your home days, always use the current week’s new workouts. That keeps your body progressing and prevents plateaus.

Each week, you’ll get:

• Total Body Day (always new)

• Legs/Glutes or Upper Body/Core (whatever is programmed for that week)

• WHIP Workout (always new — focused on either upper or lower muscle groups)

  
  

This ensures you’re hitting all muscle groups across the week — even when you’re training at home.

How to Structure Your Week

You can absolutely swap days around to fit your schedule. The key rule?

👉 Don’t train the same muscle groups hard on back-to-back days.

You want recovery time so your muscles can rebuild and grow stronger.

Here’s an example of what your week could look like:

Monday: Legs/Glutes (HOME)

Tuesday: Push (GYM)

Wednesday: Pull (GYM)

Thursday: Lower Body Whip (GYM)

Friday: Upper Body Whip (HOME)

Saturday: Total Body (HOME)

This gives you:

• Lower body

• Upper push

• Upper pull

• Lower body variation

• Upper body variation

• Total body integration

That’s a beautifully balanced week.

The Best Part: It’s Already Planned for You

If you ever feel unsure, go to the upper left-hand drop-down menu inside the app. I’ve already written a recommended schedule for you based on your subscription.

Every week is intentionally arranged as a total body split — so you’re never overworking one area or neglecting another.

You don’t need to overthink it. Just follow the structure, swap when life requires it, and trust the programming.

That’s how you stay consistent — and consistency is what creates results.

Let me know if this helps!

xx,

Meg