First of all, you should know that long muscles are 3 points for practice and 7 points for eating.

Therefore, the nutritional intake must be sufficient. You must eat enough eggs, milk, steak, chicken and starch.

There is no need to use supplements now, but it is recommended to use them after one year.

Now plan, I don't know your level, but I can guess roughly.

According to my own experience, to get started quickly, my plan is to practice every part of the week.

They are chest, back, legs, arms and shoulders.

The chest is mainly flat push with barbell, and the frequency is 12 times. Each group is exhausted, and there are 4 groups.

Then push the dumbbell flat, the same.

Then the parallel bars, the same four groups, each group is exhausted.

Then there is the chest clip, which can be a dumbbell or a gantry clip. The frequency of each group is 15 ~20 times, which is also four groups.

The back is mainly pull-ups, and each of the four groups is exhausted.

Then there are advanced pull-down, forehand, backhand, V-handle * * * at least 15 groups, each group reaches 12 times 8 times.

Legs are squats, slowly increase to only 8 times the weight, squat for 8 groups, then lose weight and do 2 groups.

The arms are practiced with 2 or 3 heads respectively, and the arms are mainly composed of priest stools and barbell bends. Dumbbells are not recommended.

The priest defecates 8 times in each group, and there are 6 groups. The wide grip and narrow grip of barbell are 6 groups each 12 times.

Shoulder recommended by Smith, each group 12 times, ***4 groups. Then change the dumbbell and press it, the same. Then there is the dumbbell-shaped bird possession, the same.

I hope you can do it. This is all my plan at that time and my personal summary.