Strength training has the best ROI of any fitness habit — stronger, leaner, less injury-prone, and it works at any age. The home gym math looks intimidating until you realize most beginners need just two things: something to lift and a real program. Here's what to buy first, what to skip, and why the plan matters more than the gear.
By Colin B. · Published May 15, 2026 · Last reviewed June 2, 2026
Home gym costs stack up fast, but a solid start is under $400 with adjustable dumbbells and a basic bench — or $700–1,000 for a full barbell setup. Either lasts years.
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At a glance
Our top pick in each category
The fastest path through this guide — each best-starter pick by category.
Scroll for the budget and upgrade alternatives.
Try a gym first if you're not certain you'll train at home. A $40/month membership gives you every machine, every weight, and no assembly — and most people don't know what they actually need until they've trained for a few months. Home gym equipment is expensive and hard to resell. Once you know you want a barbell in your living space, the investment makes sense. A lot of home-gym setups become expensive clothing racks.
Pick a program before you buy anything. The single biggest mistake beginners make is collecting equipment without a system. Starting Strength, StrongLifts 5x5, and GZCLP are all free, time-tested, and will tell you exactly what you actually need. The program determines the gear, not the other way around — buy after you know what you'll be lifting.
Decide early: dumbbell path or barbell path. Adjustable dumbbells are compact, versatile, and right for most people who want to get stronger. Barbells unlock heavier compound lifts — squats, deadlifts, bench press — but require a rack, more space, and significantly more money upfront. Most beginners start with dumbbells and add a barbell setup after six months once they know they're committed.
For most beginners, adjustable dumbbells are the smartest first purchase. They replace an entire rack of fixed weights in one compact unit, and you'll use them from day one through years of training. The main choice is between selectorized models (a dial or pin changes the weight in seconds) and loadable models (you slide plates on and off, slower but cheaper). For most people, selectorized wins — you're not optimizing for cost per pound, you're optimizing for actually using the thing. The Bowflex SelectTech 552 adjusts from 5 to 52.5 lbs per hand in 2.5-lb increments, which is enough for most beginners to train effectively for a full year.
Adjustable Dumbbells — what's the difference?
A few common shapes, each making a different trade.
Selectorized (Dial-Adjust)
Dial or pin changes weight in seconds. Best for home use and varied workouts.
Weight range
5–52.5 lb per hand
Adjustment time
~3 seconds
Footprint
1 cradle per pair
Best for Home gym lifters, circuit training, anyone short on time
Tradeoff More expensive; plastic mechanism can crack if dropped
Fixed weight, different movement pattern. Great for swings and carries.
Weight range
8–106 lb (buy singles)
Adjustment time
Swap bells — no adjusting
Footprint
Per bell, no cradle needed
Best for Conditioning-focused training, functional fitness, CrossFit-style workouts
Tradeoff Must buy multiple bells as you progress; not interchangeable with dumbbell programs
Best starter
Bowflex
SelectTech 552 Adjustable Dumbbells
$$$
★★★★★Our rating
The SelectTech 552 is the clearest recommendation in the category. One pair replaces 30 sets of fixed dumbbells, adjusting from 5 to 52.5 lbs with a single dial turn. The mechanism is fast, build quality holds up under real use, and the weight range covers most beginners for a full year before needing more. If space is any concern at all, this is your answer.
What we like
Replaces 30 pairs of fixed dumbbells in a compact single cradle
Dial adjusts weight in 3 seconds — fast enough for circuit training
5–52.5 lb range covers most beginners for a full year
What to know
Plastic selector mechanism doesn't survive being dropped
Higher upfront cost than loadable dumbbell handles
If you're watching the budget and don't mind swapping plates manually, a loadable dumbbell handle set costs a fraction of a SelectTech pair. Yes4All's handles are solid, the knurling grips well, and you can reuse any Olympic plates you already own. Just accept that the slower adjustment will interrupt your workout pacing.
What we like
Fraction of the cost of a selectorized pair
Reuses any Olympic plates you already own
What to know
30–60 seconds to swap plates disrupts workout pacing
★★★★☆Our rating· Only 5 left in stock - order soon.
Powerblock's block-style design is more compact than the Bowflex, adjusts to 50 lbs per hand out of the box, and can be upgraded with an add-on stage to 90 lbs — meaning this pair grows with you indefinitely. The mechanism is more durable than selectorized dials. If you're serious about building a long-term home gym, Powerblock is the buy-once option.
What we like
More compact footprint than Bowflex despite similar weight range
Expandable to 90 lbs per hand via add-on stage — grows with you
What to know
Block shape feels awkward for rows and chest fly exercises
The barbell is the most efficient tool for getting strong, full stop. Squats, deadlifts, bench press, overhead press, rows — the compound movements that drive the most adaptation — all load better with a barbell than with dumbbells. A 300-lb Olympic barbell-and-plates combo is enough to train at a high level for years; most recreational lifters never need more. Buy a quality bar the first time — cheap bars flex under load, spin poorly, and have rough knurling that tears your hands. The bar matters. The brand of your plates mostly doesn't.
Best starter
CAP Barbell
300 lb Olympic Weight Set
$$
★★★★★Our rating
CAP's 300 lb Olympic set is the default recommendation for home gym beginners: a proven bar, a full plate stack, and the collars you need, in one purchase for under $300. The bar is a 28mm men's Olympic bar that handles most beginner and intermediate training without issue. It's not competition-spec, but for recreational home-gym lifting that does not matter.
What we like
Bar, plates, and collars in one purchase under $300
Covers beginner through intermediate programming without upgrades
What to know
Sleeve spin noticeably slower than premium competition bars
The most affordable entry point to Olympic barbell training, sold without plates so you can choose your own weight mix. BalanceFrom's bar handles beginner loads cleanly and gives you a path in without the full combo-set cost. Pair with used plates from Facebook Marketplace to cut the budget even further.
What we like
Most affordable entry point to Olympic barbell training
Pairs with used plates from Marketplace to slash total cost
What to know
Sold bar-only — budget the full plate cost as a separate purchase
The Titan Elite is the quality upgrade bar for home gym builders who want needle bearings and proper knurling without paying premium-brand prices. The 28mm shaft, 1,500 lb rating, and chrome finish outperform the CAP starter on every spec. The spin is noticeably better, the knurl lands perfectly — grippy without tearing hands. A genuine buy-once barbell for serious home gym use.
What we like
Needle bearings give noticeably smoother spin than starter bars
1,500 lb rating and chrome finish built for years of hard use
What to know
Ships direct from Titan — allow 1–2 weeks, no day-one availability
The rack is the most important safety purchase in a home gym. Without one, you can't squat heavy safely, and you can't bench press without a spotter. A full power cage — four uprights with adjustable safety pins — lets you miss a lift without the bar landing on you. Squat stands (just two uprights, no cage) are cheaper and smaller but offer no safety net for solo lifting. If you train alone, and most home-gym lifters do, a power cage is not optional. The extra cost over stands is cheap insurance against a failed bench press at 11 p.m. with nobody else in the room.
Power Rack — what's the difference?
A few common shapes, each making a different trade.
Full Power Cage
Four uprights, safety pins, full protection for solo heavy lifting.
Footprint
~4 × 4 ft
Ceiling height
7–8 ft+ needed
Safety
Full cage with pin/strap safeties
Best for Solo home-gym lifters training at any serious load
Folds flat against the wall when not in use. Best for multi-use garage spaces.
In-use footprint
~3 × 3 ft
Folded depth
~10–14 in from wall
Safety
Varies by model
Best for Garage gyms shared with vehicles or other uses, tight square footage
Tradeoff Must bolt into wall studs; weight capacity often lower than freestanding racks
Best starter
Body-Solid
PowerLine PPR200X Power Rack
$415.00 as of Jun 22, 2026
★★★★★Our rating· In Stock
The PPR200X is the standard first home-gym rack recommendation — full cage, 800 lb weight limit, and a price that won't hurt. The included J-hooks and safety rods work well straight out of the box, the 11-gauge steel frame is solid enough that it won't shift under you. Assembly takes about two hours and you'll want a second person to lift the uprights.
What we like
Full power cage with 800 lb limit — safe for solo heavy lifting
11-gauge steel frame holds steady under real working loads
What to know
82 inches tall — measure your ceiling clearance before ordering
Two-person assembly required to raise the uprights
If budget is the primary constraint, CAP's entry-level power rack gets the job done for less than the PPR200X. The 500 lb weight limit covers most beginners through at least a year of training. The frame is lighter gauge and you'll notice it if you're loading the j-hooks aggressively — but for the price, it's a real power cage.
What we like
Full cage protection at a significantly lower price than mid-tier racks
500 lb limit covers most beginners through a year of training
What to know
Lighter gauge steel flexes noticeably under heavy deadlift drops
The PR-1100 is where most serious home gym builders land when they want a quality cage without the premium price. Rated to 1,000 lbs, built from 14-gauge steel, and equipped with a multi-grip pull-up bar and extendable safeties. Rep's full accessory ecosystem — dip attachment, lat pulldown, landmine — adds on later. Better than the CAP entry rack in every measurable way.
What we like
1,000 lb rating with 14-gauge steel — a genuine buy-once rack
Full Rep accessory ecosystem: dip bar, lat pulldown, landmine
What to know
Larger footprint than entry racks; needs a dedicated gym space
A quality bench is boring — right up until you try to bench press on a bad one. Cheap benches wobble under load, have soft foam pads that compress and destabilize your pressing position, and have weight limits you'll exceed within six months of consistent training. A flat utility bench is all you need to start: bench press, dumbbell rows, step-ups, tricep dips. An adjustable bench adds incline and decline positions and opens up more variety. Start flat, add adjustable at the six-month mark when you've confirmed you'll use the extra positions.
Best starter
Rep Fitness
FB-3000 Flat Bench
$149.99 as of Jun 22, 2026
★★★★★Our rating
Rep Fitness makes the cleanest flat bench in the mid-market. The frame is beefy enough for heavy pressing, the pad is firm (dense foam is what you want — soft foam is what you don't), and the footprint is minimal. It handles 1,000 lb without wobbling. This is the bench you'll keep when you upgrade everything else around it.
What we like
Dense firm pad creates a stable pressing platform under any load
1,000 lb rated — the bench you keep when you upgrade everything else
What to know
Flat only — no incline or decline without a separate adjustable bench
The Amazon Basics bench is fine for getting started with dumbbell weights. Rated to 600 lbs, the pad is acceptable, and the price is low enough to not feel risky. At dumbbell loads under 50 lbs you won't notice the difference. When you start barbell bench pressing with real weight, you will — and that's when you upgrade.
What we like
600 lb rated and works fine for dumbbell training under 50 lbs
Low price to start without over-committing to home gym gear
What to know
Padding and frame feel the trade-off once barbell loads increase
The AB-3000 adjusts to six positions (flat, 30°, 45°, 60°, 75°, and decline), is rated to 1,000 lbs, and doesn't flex or rock. The incline positions open up incline press, incline dumbbell curl, and a dozen other movements that a flat bench can't cover. Worth every dollar once you've been lifting for six months and want more variety.
What we like
Six angle positions unlock incline press, curls, and more
1,000 lb rating with no flex or rocking at any position
What to know
Angle knob sits at the back — step around to change position mid-circuit
A few low-cost items that meaningfully improve safety and performance. A lifting belt supports intra-abdominal pressure under heavy loads — but it's a tool for heavy sets, not a crutch for every exercise; most beginners don't need one until they're squatting or deadlifting over 200 lbs. Liquid chalk keeps your grip on the bar during deadlifts without coating your gym in white dust. Wrist wraps reduce strain on your wrists during pressing. None of this is day-one mandatory — add each item when you notice the specific problem it solves, not before.
Best starter
Harbinger
4-Inch Nylon Weightlifting Belt
$29.99 as of Jun 22, 2026
★★★★★Our rating
The entry-point lifting belt that most beginners land on. Comfortable, affordable, and effective for general training. The velcro closure makes it easy to cinch tight and release between sets, and the 4-inch back support is appropriate for squats, deadlifts, and overhead press. Not a competition powerlifting belt, but the right tool for everything short of that.
What we like
Velcro closure cinches tight and releases fast between sets
Comfortable enough to wear through full squat and deadlift sessions
What to know
Nylon lacks the stiffness of a leather powerlifting belt at max effort
Wrist wraps take the hyperextension stress off your wrists during heavy overhead press and bench press. Gymreapers makes a reliable pair under $20, stiff enough to provide real support without being so rigid they prevent natural movement. A small purchase that meaningfully extends your pressing comfort once weights get serious.
What we like
Reduces hyperextension stress on wrists during heavy overhead and bench
Under $20 for real support that meaningfully extends pressing comfort
What to know
A partial fix — also address wrist position and pressing technique
Liquid chalk solves the grip problem without the mess of loose chalk. Apply it like hand sanitizer, let it dry ten seconds, and your grip on the bar improves dramatically for deadlifts and pull-up work. Friction Labs' formulation dries cleanly and leaves no residue on equipment. A small bottle lasts months of regular training.
What we like
Dries in 10 seconds and dramatically improves deadlift grip
No loose chalk mess — zero residue on bars or equipment
What to know
Small bottle runs out faster than expected with frequent use
Most beginners spend their first month lifting random weights with no plan. Here's what actually works — week by week — from your first awkward session to your first real strength plateau.
Strength training has an unusually clear beginner roadmap. The exercises aren’t complicated. The progression is linear. The programs are free. And yet most people still start wrong — collecting equipment before picking a program, lifting random weights without tracking anything, wondering why they aren’t getting stronger after two months of enthusiastic but aimless effort.
The first eight weeks of strength training work like this: you show up, you pick a program, you add weight every session, and the gains come almost automatically. Newbie gains are real — the neurological adaptations that make you stronger happen faster in the first three months than at any other point in your lifting life. All you have to do is not waste them.
Here’s what those first eight weeks actually look like.
Weeks 1–2: Your first sessions
The goal of your first week is not to get strong. It’s to learn to move.
Pick a program before your first session — StrongLifts 5x5, Starting Strength, or the r/Fitness Basic Beginner Routine are all free and all work. The program tells you exactly what to do: which lifts, how many sets, how many reps, what weight to add each session. This matters more than any gear decision you’ll make.
Watch form videos before you touch a bar. Alan Thrall on YouTube has the clearest instruction for the squat, deadlift, bench press, and overhead press. Fifteen minutes of video before your first session prevents months of bad habits.
Your first session, do this: Use weights so light they feel embarrassing. For barbell lifts, start with just the bar — 45 lbs. For dumbbells, go at half the weight you think you can handle. The goal is to do every rep with perfect form, not to feel like you worked hard. You won’t. That’s correct.
The two things you need to get right from day one:
Brace before every rep. Take a big breath, hold it, tighten your entire core like someone is about to punch you, then lift. This is called a Valsalva maneuver and it protects your spine under load. Do this on every single rep, not just the heavy ones.
Track every session. Write down what you lifted — bar weight, sets, and reps. Progress in strength training is measured in sessions, not in the mirror. Without a log, you won’t know if you’re actually getting stronger.
By week three, something clicks. The movements feel less foreign. You’re not thinking about where your elbows go or which way your knees should track — you’re just lifting. And the weights are going up.
This is newbie gains in action. Your nervous system is adapting faster than any advanced lifter ever gets to experience. You will add weight to every lift, nearly every session, for the first two to three months of training. It’s one of the most motivating things that happens in any fitness pursuit, and it’s available exclusively to beginners.
The compound lifts are your whole program right now. Squat, deadlift, bench press, overhead press, barbell row. Everything else — curls, lateral raises, calf raises, whatever — is optional noise at this stage. The compound lifts build muscle everywhere simultaneously. Don’t get distracted by the elaborate machine circuits you see at the gym.
You will be sore at first, and that fades. DOMS (delayed onset muscle soreness) peaks at 24–72 hours after your first few sessions, then diminishes as your body adapts. If you’re still severely sore after two weeks of consistent training, you’re either adding weight too fast, not sleeping enough, or not eating enough protein. DOMS is not progress — it’s just unfamiliarity.
Expect to notice your first visible changes around week three or four. Your posture will look different because your posterior chain is actually working. Some clothes will fit differently. The progress is happening even if the mirror isn’t dramatic yet.
Weeks 5–6: The discipline test
This is where most beginners who started well begin to drift.
The novelty has worn off. The soreness is gone. The sessions feel routine instead of exciting. You might start missing workouts — once, then twice, then the week is gone. This is not a motivation problem. It’s just the gap between initial enthusiasm and the habit forming.
Show up anyway. The most important thing you can do in weeks five and six is maintain your three-sessions-per-week frequency. A mediocre session where you complete your sets is better than a skipped session where you had better things to do. The gains from strength training are cumulative and roughly linear — every skipped week costs you roughly a week of progress, and you have to earn it back.
Your lifts will be getting heavy enough that form starts to matter more. At 65% of your max, sloppy form doesn’t cause immediate problems. At 85%, it does. Common form errors that become problems at this stage:
Bar path on bench press drifting toward your face. The bar should arc slightly back toward your rack pins at the top, not drift forward over your shoulders.
Morning star (rounding lower back on deadlift) at heavy weights. If your back rounds when you pull from the floor, the weight is too heavy or you’re not bracing correctly.
Knee cave on squats. Knees tracking inward on the ascent. Usually cured by cueing “spread the floor” with your feet and deliberately pushing knees out.
If something feels wrong in a joint — not muscle soreness but actual joint pain — stop that exercise and deload. Most beginner joint pain is from ego-weight, not from inherent injury risk.
Weeks 7–8: The first plateau, the first adjustment
At some point in your first two months, you’ll miss a lift. You’ll fail to complete your reps with the programmed weight. This is normal and expected — your linear progression is running into its first wall.
Your program will tell you what to do. StrongLifts deloads 10% when you miss three times at the same weight. Starting Strength has its own reset protocol. Follow it. A three-session deload is not failure — it’s the program working as designed.
By week eight, you should be lifting noticeably more weight than you started with. If you began squatting with just the bar (45 lbs) and added 5 lbs per session, three times a week, you’ve added 90+ lbs to your squat in two months. That’s not hypothetical — that’s what the first eight weeks of consistent beginner training produces.
Muscle is starting to show up. Not dramatically — four to eight weeks is not enough time to transform your physique. But your shoulders look different. Your arms fill your sleeves differently. The foundation is being laid.
Things you’ll get wrong — and that’s normal
Every beginner fails at the same handful of things. Knowing this in advance doesn’t always prevent it, but it helps.
Skipping the warm-up sets. You show up, you load the bar to your working weight, you start your first set. This is how injuries happen. Do two to three progressively heavier warm-up sets at lower weight before your working sets. Takes five minutes and matters a lot.
Adding weight too fast. “If 5 lbs per session works, 10 lbs per session works faster.” It doesn’t — it accelerates the arrival of your first plateau and degrades your form. Follow the program’s progression exactly, especially in the first month.
Neglecting sleep and protein. Muscle is not built in the gym — it’s built during recovery. If you’re sleeping less than seven hours and eating less than 0.7g of protein per pound of bodyweight, your gains are capped well below what they should be. Training is stimulus; sleep and food are the actual response.
Swapping programs after three weeks. You found a new program on Reddit that looks more optimal. Resist. Program-hopping is how beginners spend six months never running anything long enough to work. Pick one program. Run it for twelve weeks minimum before evaluating.
What to do at week nine
By week nine, you’re not a beginner anymore — you’re a beginner with good movement patterns and a real training base. A few things dramatically change the slope of your improvement from here:
Stay on your program. Most beginner programs are designed for six months of continuous running, and many lifters get their best gains in months three through six, not months one through two. There is no reason to switch programs yet.
Add one accessory exercise per session, maximum. One set of curls or face pulls after your main work is fine. It doesn’t derail the program and it keeps you engaged. More than one is scope creep.
Consider adding a fourth session after month three. Most beginner programs are three days a week. Once you’ve adapted to that frequency and your recovery is strong, adding a fourth upper-body or accessory day can accelerate progress. Only if you’re consistently recovering between sessions — not if you’re chronically sore.
You’re not a beginner anymore at week eight. You’re someone who can squat, deadlift, bench, and press with reasonable form, who knows what they weigh, and who has a log that proves you’ve been getting stronger. That’s a much more interesting thing to be.
Save your money
What you don't need yet
Beginners get pressured to buy a lot of stuff that doesn't help them play
better. Here's what we'd skip on day one.
A squat suit or powerlifting federation gear — Multiply squat suits, deadlift suits, and competition-spec gear are for competitive powerlifters. You're not one yet — and they're expensive and require dedicated coaching to use correctly.
A cable machine or functional trainer — Cables are great for isolation work (tricep pushdowns, cable fly, lat pulldowns), but isolation work matters only after you've built a foundation on compound movements. Three to six months in, minimum.
Resistance bands as your primary tool — 'Band training' for strength building is a marketing message, not a program. Bands are useful accessories, not a replacement for free weights. Get real weight before worrying about bands.
A heavy leather powerlifting belt — A $100+ lever belt is appropriate once you're squatting and deadlifting serious weight. Before that, the stiff leather restricts movement you need to learn naturally and takes weeks to break in.
Smart fitness mirrors or subscription systems — A $1,500 mirror with a $40/month subscription is a gym membership in a prettier box. The programs on r/Fitness and YouTube are free and better. Use that money for actual weights.
First week
Your first seven days
A short, real plan to get from gear-on-doorstep to actually playing.
Choose a program before buying anything. Starting Strength and StrongLifts 5x5 are both free and tell you exactly what equipment you need. · Learn
StrongLifts 5x5 · Free, beginner barbell program. The most popular starting point online.
Starting Strength · Mark Rippetoe's foundational program. More coaching depth, same core lifts.
Watch form videos for the squat, deadlift, bench press, and overhead press before your first session. Fifteen minutes of video prevents months of bad habits. · Learn
Alan Thrall — YouTube · The clearest beginner form instruction on the internet. Start with his squat tutorial.
Order adjustable dumbbells and a bench to start training at home. · Buy
Complete your first session with embarrassingly light weight. The goal is to learn movement patterns, not test your limits. Start at 50% of what you think you can lift. · Action
Train three non-consecutive days this week (Monday/Wednesday/Friday is classic). Recovery happens between sessions, not during them — the gap is not wasted time. · Action
Write down what you lifted. Sets, reps, bar weight for each exercise. Progress is invisible unless you measure it — and adding 5 lbs per session is the whole game for the first three months. · Action
StrongLifts app · Free. Auto-calculates your weight progression for 5x5.
FAQ
Common questions
Should I join a gym or build a home gym to start?
Join a gym first. A home gym costs $500–1,500 upfront and requires knowing what equipment you'll actually use. A gym membership costs $30–60/month and gives you everything while you figure that out. Build a home gym after six months when you know what you want to own permanently.
How much weight should I start with on day one?
Lighter than you think. Beginners consistently start too heavy and grind out terrible form. For barbell lifts, start with just the bar (45 lbs) and add 5–10 lbs per session. You'll progress faster and build better movement patterns than if you ego-lift from the beginning.
Do I need a spotter?
For solo bench press, yes — or a power rack with safety bars set at chest height. The 'do I need a spotter' question is usually asked right before someone gets hurt. Set the safety pins at chest height, learn to bail out of a squat correctly, and you can train alone safely. Don't bench to failure without protection.
What program should a complete beginner follow?
StrongLifts 5x5 or Starting Strength. Both are free, both are barbell-based, both are designed for the first six months. The core is identical: squat, deadlift, bench, press, three days a week, add weight every session. Pick one and run it for at least twelve weeks before even thinking about switching.
Do I need a lifting belt?
Not at first. Most beginners don't need a belt until they're squatting or deadlifting over 200 lbs. Before that, it can actually prevent you from building the core stability that proper technique develops naturally. Add a belt when the limiting factor is genuinely spinal support, not technique or strength.
How quickly will I see results?
Faster than you expect. Newbie gains are real — beginners add muscle and strength significantly faster than anyone who's been training for years. Most people notice visible changes in four to six weeks. The strength gains start in the first two weeks: you'll be adding 5–10 lbs to your lifts almost every session.
Starting Strength — Mark Rippetoe's foundational beginner barbell program. The most complete introduction to compound lifts and the coaching that goes with them.
StrongLifts 5×5 — The most popular free beginner barbell program. Shorter learning curve than Starting Strength, same core lifts. The app auto-calculates your progression.
r/Fitness Wiki — Comprehensive and well-curated. Read the Basic Beginner Routine and FAQ pages before anything else. Better than most paid resources.
Alan Thrall — YouTube — The clearest beginner form instruction on YouTube. Watch his squat, deadlift, bench, and overhead press tutorials before your first session.
Jeff Nippard — YouTube — Science-based hypertrophy content. More relevant once you've been lifting six months and want to optimize, but the beginner series is excellent.
Barbell Medicine — Evidence-based programming and injury rehab from physician-powerlifters. Invaluable if you get hurt or want to understand the science behind what you're doing.
GZCLP Program — A flexible linear progression program with more movement variety than 5x5. Good if you want to include isolation work alongside the big compound lifts from the start.
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Our top pickBowflex SelectTech 552 Adjustable Dumbbells
