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 · 3 Days/Week (with bench)v1Remove from compare | Home Dumbbell Returning · 3 Days/Week Full Body (no bench)v1Remove from compare |
|---|---|---|
| Goal · This field differs | Basic strength | Hypertrophy |
| Level · This field differs | Beginner | Returning |
| Equipment | Dumbbell | Dumbbell |
| Equipment · This field differs | dumbbell, bench | dumbbell |
| Facilities · This field differs | bench | None |
| Per week | 3 days | 3 days |
| Per session · This field differs | 23–28 min | 32–37 min |
| Cycle | 4 weeks | 4 weeks |
| Who this is for · This field differs | 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 who trained before, have been off for six months or more, and have only dumbbells at home with no bench; Can fit in three sessions a week, about 35 minutes each; Prefer two heavier days followed by a lighter third day |
| 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 (heavy); Day 2 · Full body B (heavy); Day 3 · Full body C (light) |
Compare up to 3; program data comes from reviewed, published versions.
