{"title":"Start here","description":"\u003cp\u003eSeven programs to start with. Each one is written out session by session; pick the one that matches your equipment and your week.\u003c\/p\u003e","products":[{"product_id":"runway","title":"Runway: 10-Week Beginner Program","description":"\u003cp\u003eYour first real training program. You've done gym sessions before, maybe followed some workouts online, but never a structured plan that builds week to week.\u003c\/p\u003e\u003cp\u003eThree full-body sessions a week. Two calibration weeks to find your starting point. Seven working weeks where loads increase at a pace you can handle. One consolidation week to lock in what you built.\u003c\/p\u003e\u003cp\u003e30 sessions, 230 exercise entries. Every session tells you what to do. No decisions to make in the gym.\u003c\/p\u003e\u003cp\u003e10 weeks · 3 days\/week · 30 sessions · 230 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"10-week program","offer_id":45869036601523,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/runway-10-week-cover_f9e71012-3340-4462-9dc8-cef9ab117262.jpg?v=1788767129"},{"product_id":"dumbbell-only","title":"Dumbbell Only: 12-Week Training","description":"\u003cp\u003eTwo adjustable dumbbells, a bench, and the floor. Three sessions a week.\u003c\/p\u003e\u003cp\u003eA calibration week to set your starting weights. Five weeks of progressive work. An easy week to absorb the load. Then five more weeks at higher reps. The second half doesn't repeat the first. Different rep ranges, different emphasis.\u003c\/p\u003e\u003cp\u003e36 sessions, 264 exercise entries. Every session written out with the sets, reps, effort and rest for that specific week. Not a template you repeat twelve times.\u003c\/p\u003e\u003cp\u003e12 weeks · 3 days\/week · 36 sessions · 264 exercise entries · Dumbbells + bench\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Full program","offer_id":45898555228339,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/dumbbell-12-week-cover.jpg?v=1788767130"},{"product_id":"three-lifts","title":"Three Lifts: 12-Week Strength","description":"\u003cp\u003eSquat, bench and deadlift. Four days a week: squat day, bench day, a bench variation day, and deadlift day. Accessories fill out each session, but the big three run the program.\u003c\/p\u003e\u003cp\u003eTwo five-week phases with a deload between them. If your goal is to get stronger at the three competition lifts, everything here serves that. No body-part splits, no vanity work.\u003c\/p\u003e\u003cp\u003e48 sessions, 212 exercise entries. Every session written out with effort targets for that specific week.\u003c\/p\u003e\u003cp\u003e12 weeks · 4 days\/week · 48 sessions · 212 exercise entries · Rack with pull-up bar, barbell and bench\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Full program","offer_id":45898557587635,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/strength-12-week-cover_9df7cb73-291e-4fa9-b3c8-ab05d8556e08.jpg?v=1788767134"},{"product_id":"forty-plus","title":"Forty Plus: 12-Week Strength","description":"\u003cp\u003eYou can still train hard after 40. You just can't train stupid. Recovery takes longer, joints have opinions, and the loading that worked at 28 does not work now.\u003c\/p\u003e\u003cp\u003eThree full-body sessions per week. Two five-week phases with a deload between them. The exercise selection, the effort prescriptions and the recovery structure are built for a body that still responds to training but punishes you for ignoring what it tells you.\u003c\/p\u003e\u003cp\u003e36 sessions, 228 exercise entries. Every session written out.\u003c\/p\u003e\u003cp\u003e12 weeks · 3 days\/week · 36 sessions · 228 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Full program","offer_id":45898557882547,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/trainsmart-12-week-cover_1c3458c3-c061-4c85-94fe-6fd74d998dff.jpg?v=1788767135"},{"product_id":"vibrance","title":"Vibrance: 12-Week Women's Strength","description":"\u003cp\u003eStrength training through perimenopause and after. Three sessions a week across twelve weeks. Recovery works differently now. Muscle responds to different loading. The training accounts for that.\u003c\/p\u003e\u003cp\u003eA three-week ramp lets you settle in. Two four-week working phases follow, with a deload between them. Exercise selection, recovery structure and loading are built for 45 to 60, not for 25.\u003c\/p\u003e\u003cp\u003e36 sessions, 240 exercise entries. Written out session by session.\u003c\/p\u003e\u003cp\u003e12 weeks · 3 days\/week · 36 sessions · 240 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Full program","offer_id":45898558079155,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/vibrance-12-week-cover_2737df54-6af8-4900-9c24-5974e0bec6c2.jpg?v=1788767053"},{"product_id":"groundwork","title":"Groundwork: 12-Week Women's Strength","description":"\u003cp\u003eGeneral strength and physique for women who want to train seriously. Four sessions a week on an upper\/lower split. Glutes and legs twice per week. Upper body twice per week.\u003c\/p\u003e\u003cp\u003eTwo five-week phases with a deload between them. No pink dumbbells, no circuits. This is a strength program with the volume and exercise selection to build visible muscle.\u003c\/p\u003e\u003cp\u003e48 sessions, 288 exercise entries. Every session written out.\u003c\/p\u003e\u003cp\u003e12 weeks · 4 days\/week · 48 sessions · 288 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Full program","offer_id":45898558144691,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/womens-12-week-cover_3715942c-abfa-4d63-8e89-0c2ccdecbeac.jpg?v=1788767135"},{"product_id":"day-one","title":"Day One: 12-Week Beginner Program","description":"\u003cp\u003eYour first year in the gym. For the first six weeks every exercise is a machine or a cable, so nothing needs a spotter and nothing needs a technique lesson you haven't had yet.\u003c\/p\u003e\u003cp\u003eThree full-body sessions a week. From week eight, one free-weight lift replaces its machine version each week: goblet squat, incline dumbbell press, Romanian deadlift, hip thrust. Each one arrives with its own written entry. The entry point is different, the load is not.\u003c\/p\u003e\u003cp\u003e36 sessions, 252 exercise entries. Every session written out with its own sets, reps and effort targets.\u003c\/p\u003e\u003cp\u003e12 weeks · 3 days\/week · 36 sessions · 252 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Default Title","offer_id":45937888034995,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/beginner-12-week-cover_9b32f0c4-35d4-47de-b382-b601a9e3bc5c.jpg?v=1788350505"}],"url":"https:\/\/programmd.co\/collections\/start-here.oembed","provider":"Programmd.","version":"1.0","type":"link"}