1. Push-ups: This is a very effective chest and arm muscle training. You can start with 10, and then add 2-3 each day.
2. Pull-ups: This is a systematic exercise, especially for the back and shoulders. If you can't do a complete pull-up, you can start with the hanging rod and then slowly increase the weight.
3. Squat: This is very good leg and hip muscle training. You can start with 15, and then add 2-3 each day.
4. Sit-ups: This is a kind of abdominal muscle training. You can start with 15, and then add 2-3 each day.
5. Flat support: This is a whole-body exercise, especially for the core muscles. Try to do it for 30 seconds at first, and then increase the time every day.
6. Skipping rope: This is a very good aerobic exercise, which can help you burn more calories. Dance for 20 minutes every day.
7. Rest: Make sure you have enough rest time every day to allow your body time to recover and grow.
This plan requires you to train at least three times a week for about 45 minutes to 1 hour. At the same time, remember to cooperate with a healthy diet to achieve the best muscle gain effect.