A plan that fits your life.
Start from equipment, time and experience. Filters are kept in the URL so refresh and sharing keep them.
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.
Compare programs
3 selected · See the key differences side by side before choosing.
| Field | Bodyweight Beginner · 3 Days/Week Full Bodyv1Remove from compare | Gym Beginner · 2 Days/Week Full Bodyv1Remove from compare | Home Dumbbell Beginner · 3 Days/Week (with bench)v1Remove from compare |
|---|---|---|---|
| Goal · This field differs | General fitness | Basic strength | Basic strength |
| Level | Beginner | Beginner | Beginner |
| Equipment · This field differs | Bodyweight | Gym | Dumbbell |
| Equipment · This field differs | None | barbell, bench, rack, cable, machine, dumbbell | dumbbell, bench |
| Facilities · This field differs | pull-up bar | bench, rack | bench |
| Per week · This field differs | 3 days | 2 days | 3 days |
| Per session · This field differs | 20–23 min | 40 min | 23–28 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 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 | 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 |
| 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 · Full body A; Day 2 · Full body B; Day 3 · Full body C |
Compare up to 3; program data comes from reviewed, published versions.
Bodyweight Beginner · 2 Days/Week Full Body
For adults new to training: two full-body sessions a week with five basic moves; only a resistance band is needed for rows. Leave at least 48 hours between sessions.
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 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 · 3 Days/Week Full Body
Three full-body sessions a week, four moves each of 2–3 sets, with one barbell lift per day, to practise technique more often. Leave at least 24 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.