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 Returning · 3 Days/Week Full Body (no bench)v1Remove from compare | Home Dumbbell Returning · 2 Days/Week Upper/Lower (with bench)v1Remove from compare |
|---|---|---|
| Goal | Hypertrophy | Hypertrophy |
| Level | Returning | Returning |
| Equipment | Dumbbell | Dumbbell |
| Equipment · This field differs | dumbbell | dumbbell, bench |
| Facilities · This field differs | None | bench |
| Per week · This field differs | 3 days | 2 days |
| Per session · This field differs | 32–37 min | 37–39 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 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 | 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 |
| Weekly schedule · This field differs | Day 1 · Full body A (heavy); Day 2 · Full body B (heavy); Day 3 · Full body C (light) | Day 1 · Lower & core; Day 2 · Upper |
Compare up to 3; program data comes from reviewed, published versions.
