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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 | Home Dumbbell Beginner · 2 Days/Week (no bench)v1Remove from compare | Gym Beginner · 2 Days/Week Full Bodyv1Remove from compare | Gym Beginner · 3 Days/Week Full Bodyv1Remove from compare |
|---|---|---|---|
| Goal | Basic strength | Basic strength | Basic strength |
| Level | Beginner | Beginner | Beginner |
| Equipment · This field differs | Dumbbell | Gym | Gym |
| Equipment · This field differs | dumbbell | barbell, bench, rack, cable, machine, dumbbell | barbell, bench, rack, cable, machine, dumbbell |
| Facilities · This field differs | None | bench, rack | bench, rack |
| Per week · This field differs | 2 days | 2 days | 3 days |
| Per session · This field differs | 32 min | 40 min | 28–33 min |
| Cycle | 4 weeks | 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 | 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 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 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.
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 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.