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.

Updated on: 08/07/2026