Many white people like to copy other people's fitness plans online and use them in actual training, regardless of whether they are suitable for themselves. I don't think this is scientific.
First of all, this kind of question is generally only asked by novices, so even if you want to find it online, you should find some fitness programs suitable for novices.
In resistance training. Such as bench press, weight lifting, etc. Too light can't achieve the effect, too heavy can easily lead to muscle and joint damage, and it is necessary to find the right strength. Weight selection criteria: You just did 15 of the same movements in a row and were exhausted.
Exercise time needs to be controlled. Fitness white should control the training time within 60 minutes, and the body will be overwhelmed by excessive exercise. In strength training, it is necessary to plan the interval time of each group reasonably, and the time should not be delayed for too long, otherwise cortisol will rise.
If you want to get twice the result with half the effort, it is wise to find a professional fitness coach to tailor your training plan.