At the beginning, you can sort out a plan to exercise three times a week, with three cycles of chest, back and legs every week. Pay attention to the following actions in the plan: bench press, squat, hard pull and pull-ups. Lie on the chest day, squat on the leg day, and pull-ups on the back day. As for hard drawing, it is dangerous at first and needs to be carried out on a certain basis. You can have a leg day or a back day in the future. These four movements are all multi-joint movements, which are the golden movements of fitness and must be mastered. This is the general framework. Other detailed small moves can be consulted by the coach of the gym. Be sure to regulate your movements at first, otherwise you will cause different degrees of harm to your body. At the beginning, the corresponding parts will be very sore and nervous after practicing the next day. For example, front shoulder pain may be caused by the action the next day after bench press, so don't do the affected pull-ups the next day, and replace them with leg training to avoid serious strain.

As for diet, my suggestion is to eat everything at this stage, regardless of calories, overeating and being too thin. When you have a deep understanding of fitness, you will naturally know how to adjust yourself.

It's not easy to hit by hand. If it helps you, I hope to adopt it.