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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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3 selected · See the key differences side by side before choosing.
| Field | Bodyweight Beginner · 3 Days/Week Full Bodyv1Remove from compare | Bodyweight Beginner · 2 Days/Week Full Bodyv1Remove from compare | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare |
|---|---|---|---|
| Goal · This field differs | General fitness | General fitness | Basic strength |
| Level | Beginner | Beginner | Beginner |
| Equipment · This field differs | Bodyweight | Bodyweight | Gym |
| Equipment · This field differs | None | band | barbell, bench, rack, cable, machine, dumbbell |
| Facilities · This field differs | pull-up bar | band | bench, rack |
| Per week · This field differs | 3 days | 2 days | 3 days |
| Per session · This field differs | 20–23 min | 29–31 min | 28–33 min |
| Cycle | 4 weeks | 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 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 | 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 · Full body A; Day 2 · Full body B | Day 1 · Squat day; Day 2 · Bench day; Day 3 · RDL day |
Compare up to 3; program data comes from reviewed, published versions.
Bodyweight Returning · 2 Days/Week Upper/Lower
For adults returning after 6+ months off: one lower and one upper day per week with more sets and harder variations; needs a bar or sturdy table.
Bodyweight Returning · 3 Days/Week Push/Pull/Legs
Three sessions a week split into push, pull and legs, 4–5 moves of 3 sets each day, for people coming back from a break who want to rebuild training volume fairly quickly; needs a low bar or sturdy table plus a band.
Home Dumbbell Beginner · 2 Days/Week (no bench)
Needs only dumbbells, no bench (floor press instead). Two full-body sessions a week, five moves each. Leave at least 48 hours between sessions.
Home Dumbbell Beginner · 3 Days/Week (with bench)
Home version with a bench: three full-body sessions a week, four moves each of 2–3 sets, including dumbbell bench press and lateral raises. Leave at least 24 hours between sessions.
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.
Home Dumbbell Returning · 3 Days/Week Full Body (no bench)
No-bench returning version: three full-body sessions a week, 4–5 moves each day, main lifts at 4 sets on days 1–2 and a lighter day 3. Leave at least 24 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.