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
Describe your situation; let AI pick a program.
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.
SIDE BY SIDE / 02–03
Clear comparisonCompare programs
2 selected · See the key differences side by side before choosing.
| Field | Bodyweight Beginner · 3 Days/Week Full Bodyv1Remove from compare | Home Dumbbell Beginner · 2 Days/Week (no bench)v1Remove from compare |
|---|---|---|
| Goal · This field differs | General fitness | Basic strength |
| Level | Beginner | Beginner |
| Equipment · This field differs | Bodyweight | Dumbbell |
| Equipment · This field differs | None | dumbbell |
| Facilities · This field differs | pull-up bar | None |
| Per week · This field differs | 3 days | 2 days |
| Per session · This field differs | 20–23 min | 32 min |
| Cycle | 4 weeks | 4 weeks |
| Who this is for · This field differs | 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 | Adults with no training experience who have dumbbells but no bench at home; Can only fit in two sessions a week, about 35 minutes each; Want to learn basic loaded movements before considering a gym |
| Weekly schedule · This field differs | Day 1 · Full body A; Day 2 · Full body B; Day 3 · Full body C | Day 1 · Full body A; Day 2 · Full body B |
Compare up to 3; program data comes from reviewed, published versions.
No program matches all conditions
Filters are hard constraints: equipment, length, days and facilities must all match. We will not squeeze a 45-minute program into 20 minutes by renaming it. Try relaxing one condition.
Current filters: Equipment: Bodyweight · Needs a bench?: Needs bench