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 | Home Dumbbell Beginner · 2 Days/Week (no bench)v1Remove from compare | Gym Beginner · 2 Days/Week Full Bodyv1Remove from compare |
|---|---|---|
| Goal | Basic strength | Basic strength |
| Level | Beginner | Beginner |
| Equipment · This field differs | Dumbbell | Gym |
| Equipment · This field differs | dumbbell | barbell, bench, rack, cable, machine, dumbbell |
| Facilities · This field differs | None | bench, rack |
| Per week | 2 days | 2 days |
| Per session · This field differs | 32 min | 40 min |
| Cycle | 4 weeks | 4 weeks |
| Who this is for · This field differs | 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 | 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 | Day 1 · Full body A; Day 2 · Full body B | 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