TRAINING PROGRAMS

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AI PLAN FINDER

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5 programs foundClear filters

Dumbbell

Home Dumbbell Beginner · 3 Days/Week (with bench)

Home version with a bench: three full-body sessions a week, four moves each, including dumbbell bench press and lateral raises.

Dumbbell3 days / week23–28 minBeginner4 weeks

Needs bench

Dumbbell

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.

Dumbbell2 days / week37–39 minReturning4 weeks

Needs bench

Gym

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; barbells start with the empty bar.

Gym2 days / week40–40 minBeginner4 weeks

Needs benchNeeds rack

Gym

Gym Beginner · 3 Days/Week Full Body

Three full-body sessions a week, four moves each with one barbell lift per day, to practise technique more often.

Gym3 days / week28–33 minBeginner4 weeks

Needs benchNeeds rack

Gym

Gym Returning · 3 Days/Week Push/Pull/Legs

Three sessions a week split into push, pull and legs: barbell lifts first, machines and small muscles after.

Gym3 days / week39–45 minReturning4 weeks

Needs benchNeeds rack