TRAINING PROGRAMS
A plan that fits your life.
Start from equipment, time and experience. Filters are kept in the URL so refresh and sharing keep them.
AI PLAN FINDER
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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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Clear comparisonCompare programs
2 selected · See the key differences side by side before choosing.
| Field | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare | Gym Beginner · 2 Days/Week Full Bodyv1Remove from compare |
|---|---|---|
| Goal | Basic strength | Basic strength |
| Level | Beginner | Beginner |
| Equipment | Gym | Gym |
| Equipment | barbell, bench, rack, cable, machine, dumbbell | barbell, bench, rack, cable, machine, dumbbell |
| Facilities | bench, rack | bench, rack |
| Per week · This field differs | 3 days | 2 days |
| Per session · This field differs | 28–33 min | 40 min |
| Cycle | 4 weeks | 4 weeks |
| Who this is for · This field differs | 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 have just joined a gym; Can only fit in two sessions a week, about 45 minutes each; Want to start from the empty bar and learn the basic barbell lifts first |
| Weekly schedule · This field differs | Day 1 · Squat day; Day 2 · Bench day; Day 3 · RDL day | Day 1 · Full body A; Day 2 · Full body B |
Compare up to 3; program data comes from reviewed, published versions.
