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> Use this file to discover available pages before exploring further.
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# Which Pridefit Program (Beginner, Home, Gym or Build) you should be doing

Pridefit has a program for wherever you train and whatever you're chasing. Here's the quick guide.

**Personal Program** is our most tailored option. You tell us your goals, experience, schedule, equipment, and any injuries, and we build a 6-week plan around exactly that, with a coach in your pocket for unlimited chat and video form checks. If you want a plan built for you specifically, start here.

**Beginner** is perfect for anyone learning the fundamentals of lifting in a structured, approachable way. Gym access is recommended for barbell work, but every movement can be swapped for dumbbells, so you can build confidence and strength wherever you train.

**Home** is a complete program that gives you a great workout without leaving the house. It's geared toward beginner to intermediate members and needs just one set of dumbbells, though the more you have, the better. We suggest a set around 15 lb and a set around 25 to 35 lb. If you're only getting one set, go with 20 lb.

**Gym** is for intermediate members with gym access. It delivers strength and cardio each week, with two rest days built around habit training.

**Build** is a mix of workouts and nutrition training designed to sustainably add lean muscle. It's for advanced members and leans more into strength and hypertrophy than HIIT.

**Bootcamps** are curated 4-week video plans like Full Body HIIT, Intro to Yoga, Abs & Arms, and Beginner Bodyweight. 3 to 5 days a week with built-in rest.

**On-Demand** is a library of standalone workout videos you can do anytime and cast to your TV. Strength, cardio, yoga, abs, and recovery, 10 to 50 minutes, with new content weekly.

**Run** is our couch-to-10K program. You run three days a week and strength train once a week with a single set of dumbbells.

Still not sure? Email support@pridefit.com with your training history and goals and we'll help you find the right fit.