The short answer
Start with two or three full-body sessions a week, built around a few basic movements: a squat, a push, a pull and a hinge. Use loads you can control for every repetition, log each set, and keep the same plan for several weeks so you can compare sessions.
Two or three sessions a week is enough to start
A beginner does not need a six-day split. Two or three full-body sessions, with a rest day between them, let you practise each movement several times a week. ACSM recommends training the major muscle groups at least twice weekly; a full-body plan covers that with few sessions.
Build each session around basic movements
Pick one exercise per movement pattern: a squat or leg press for the legs, a bench press or push-up for pushing, a row or pulldown for pulling, and a hinge such as a Romanian deadlift. Four to six exercises per session is plenty. Open each sheet below to check the setup before you load it.
Sets, reps and load for the first weeks
A common starting point is two or three sets of 8 to 12 repetitions per exercise, with a load that leaves one or two clean repetitions in reserve. Technique comes first: if the movement changes to finish the set, the weight is too heavy. Rest one to two minutes between sets.
Progress by writing things down
Log the weight and the repetitions of every set. When you reach the top of the rep range on every set with good form, add a small amount of weight next time. Without a log, it is hard to know whether you are progressing or repeating the same session.
Which plan to choose in this library
With three days and a gym, compare Full body and StrongLifts 5×5. Without equipment, start with the bodyweight plan. If machines feel more reassuring, PPL — machines is an option. These are starting points to adapt, not individual prescriptions.
Put it into practice
About this guide
STARK editorial guide. Examples explain how to use the library and record training; they are not individual coaching.
Training principles: ACSM — Resistance Training Guidelines (2026).
The session examples come from the STARK program catalogue linked above.