Training programs
Choose a program by how many days a week you can realistically train and where you train: gym or home. Each program is a general starter plan for healthy adults with progression rules, exercise substitutions and sources — not an individual prescription.
How to choose
- 2 days per week — the minimum regular format: it builds the habit and teaches the technique of basic movements. The best start when your schedule is unstable.
- 3 days per week — full frequency for strength and tone: more practice on every movement each week.
- 4 days per week — for those already training regularly and ready to spread load across muscle groups.
- Gym or home — a gym offers machines and small weight increments; at home dumbbells or body resistance are enough. Start where you will comfortably keep going regularly.