A plan that fits your life.
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One sentence about equipment, time and experience. It becomes editable conditions first, then a hard filter over reviewed, published programs. Time and equipment are never relaxed silently.
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3 selected · See the key differences side by side before choosing.
| Field | Bodyweight Beginner · 2 Days/Week Full Bodyv1Remove from compare | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare | Bodyweight Beginner · 3 Days/Week Full Bodyv1Remove from compare |
|---|---|---|---|
| Goal · This field differs | General fitness | Basic strength | General fitness |
| Level | Beginner | Beginner | Beginner |
| Equipment · This field differs | Bodyweight | Gym | Bodyweight |
| Equipment · This field differs | band | barbell, bench, rack, cable, machine, dumbbell | None |
| Facilities · This field differs | band | bench, rack | pull-up bar |
| Per week · This field differs | 2 days | 3 days | 3 days |
| Per session · This field differs | 29–31 min | 28–33 min | 20–23 min |
| Cycle | 4 weeks | 4 weeks | 4 weeks |
| Who this is for · This field differs | Adults with no training experience who want to start at home; Can only fit in two sessions a week, about 30 minutes each; Have only a resistance band at home and no other equipment | Adults with no training experience who can get to the gym three times a week; 35–40 minutes per session; Prefer to focus on one barbell lift per session | Adults with no training experience who prefer shorter, more frequent practice; Can fit in three sessions a week, about 25 minutes each; Have a low bar nearby, or a sturdy, stable table at home |
| Weekly schedule · This field differs | Day 1 · Full body A; Day 2 · Full body B | Day 1 · Squat day; Day 2 · Bench day; Day 3 · RDL day | Day 1 · Full body A; Day 2 · Full body B; Day 3 · Full body C |
Compare up to 3; program data comes from reviewed, published versions.
Bodyweight Returning · 2 Days/Week Upper/Lower
For adults returning after 6+ months off: one lower and one upper day per week with more sets and harder variations; needs a bar or sturdy table.
Bodyweight Returning · 3 Days/Week Push/Pull/Legs
Three sessions a week split into push, pull and legs, 4–5 moves of 3 sets each day, for people coming back from a break who want to rebuild training volume fairly quickly; needs a low bar or sturdy table plus a band.
Home Dumbbell Beginner · 2 Days/Week (no bench)
Needs only dumbbells, no bench (floor press instead). Two full-body sessions a week, five moves each. Leave at least 48 hours between sessions.
Home Dumbbell Returning · 3 Days/Week Full Body (no bench)
No-bench returning version: three full-body sessions a week, 4–5 moves each day, main lifts at 4 sets on days 1–2 and a lighter day 3. Leave at least 24 hours between sessions.