TRAINING PROGRAMS

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Field	Gym Beginner · 2 Days/Week Full Bodyv1Remove 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 · This field differs	Gym	Dumbbell
Equipment · This field differs	barbell, bench, rack, cable, machine, dumbbell	dumbbell
Facilities · This field differs	bench, rack	None
Per week · This field differs	2 days	3 days
Per session · This field differs	40 min	32–37 min
Cycle	4 weeks	4 weeks
Who this is for · This field differs	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 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 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.

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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