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3 selected · See the key differences side by side before choosing.
| Field | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare | Home Dumbbell Beginner · 3 Days/Week (with bench)v1Remove from compare | Bodyweight Beginner · 2 Days/Week Full Bodyv1Remove from compare |
|---|---|---|---|
| Goal · This field differs | Basic strength | Basic strength | General fitness |
| Level | Beginner | Beginner | Beginner |
| Equipment · This field differs | Gym | Dumbbell | Bodyweight |
| Equipment · This field differs | barbell, bench, rack, cable, machine, dumbbell | dumbbell, bench | band |
| Facilities · This field differs | bench, rack | bench | band |
| Per week · This field differs | 3 days | 3 days | 2 days |
| Per session · This field differs | 28–33 min | 23–28 min | 29–31 min |
| Cycle | 4 weeks | 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 dumbbells and a bench at home; Can fit in three sessions a week, about 30 minutes each; Want to practise dumbbell movements more often | 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 |
| 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; 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.
Home Dumbbell Returning · 2 Days/Week Upper/Lower (with bench)
Returning-trainee version: one lower and one upper day, five moves with 3–4 sets each; needs a bench. Leave at least 48 hours between sessions.
Gym Beginner · 2 Days/Week Full Body
For adults new to the gym: two full-body sessions built around squat, bench, RDL and row plus machines and smaller-muscle work; barbells start with the empty bar. Leave at least 48 hours between sessions.
Gym Returning · 2 Days/Week Upper/Lower
For returning trainees: one lower and one upper day, five moves with 3–4 sets; barbell loads restart well below previous levels. Leave at least 48 hours between sessions.
Gym Returning · 3 Days/Week Push/Pull/Legs
Three sessions a week split into push, pull and legs, 4–5 moves each day: barbell lifts first, machines and small muscles after. Leave at least 24 hours between sessions and avoid three days in a row.