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 | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare |
|---|---|---|
| Goal · This field differs | General fitness | Basic strength |
| Level | Beginner | Beginner |
| Equipment · This field differs | Bodyweight | Gym |
| Equipment · This field differs | None | barbell, bench, rack, cable, machine, dumbbell |
| Facilities · This field differs | pull-up bar | bench, rack |
| Per week | 3 days | 3 days |
| Per session · This field differs | 20–23 min | 28–33 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 can get to the gym three times a week; 35–40 minutes per session; Prefer to focus on one barbell lift per session |
| Weekly schedule · This field differs | Day 1 · Full body A; Day 2 · Full body B; Day 3 · Full body C | Day 1 · Squat day; Day 2 · Bench day; Day 3 · RDL day |
Compare up to 3; program data comes from reviewed, published versions.
