TRAINING PROGRAMS

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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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Field	Home Dumbbell Returning · 2 Days/Week Upper/Lower (with bench)v1Remove from compare	Gym Returning · 2 Days/Week Upper/Lowerv1Remove from compare
Goal	Hypertrophy	Hypertrophy
Level	Returning	Returning
Equipment · This field differs	Dumbbell	Gym
Equipment · This field differs	dumbbell, bench	barbell, bench, rack, cable, machine, dumbbell
Facilities · This field differs	bench	bench, rack
Per week	2 days	2 days
Per session · This field differs	37–39 min	48–53 min
Cycle	4 weeks	4 weeks
Who this is for · This field differs	Adults who trained before, have been off for six months or more, and have dumbbells and a bench at home; Can only fit in two sessions a week, about 40 minutes each; Prefer to split upper and lower body	Adults with previous gym experience who have been off for six months or more; Can only get to the gym twice a week, about 50 minutes each; Want to rebuild training volume with an upper/lower split
Weekly schedule · This field differs	Day 1 · Lower & core; Day 2 · Upper	Day 1 · Lower; Day 2 · Upper

Compare up to 3; program data comes from reviewed, published versions.

12 programs found

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.

Bodyweight2 days / week29–31 minBeginner4 weeks

Needs band

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Bodyweight Beginner · 3 Days/Week Full Body

Three full-body sessions a week of about 25 minutes each, two sets per move, for beginners who want to practise the movements more often; rows need a low bar or a table you have checked is sturdy.

Bodyweight3 days / week20–23 minBeginner4 weeks

Needs pull-up bar

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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.

Bodyweight2 days / week29–35 minReturning4 weeks

Needs pull-up bar

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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.

Bodyweight3 days / week29–33 minReturning4 weeks

Needs pull-up barNeeds band

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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.

Dumbbell2 days / week32 minBeginner4 weeks

No bench needed

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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.

Dumbbell3 days / week23–28 minBeginner4 weeks

Needs bench

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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.

Dumbbell2 days / week37–39 minReturning4 weeks

Needs bench

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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.

Dumbbell3 days / week32–37 minReturning4 weeks

No bench needed

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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.

Gym2 days / week40 minBeginner4 weeks

Needs benchNeeds rack

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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.

Gym3 days / week28–33 minBeginner4 weeks

Needs benchNeeds rack

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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.

Gym2 days / week48–53 minReturning4 weeks

Needs benchNeeds rack

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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.

Gym3 days / week39–45 minReturning4 weeks

Needs benchNeeds rack

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