Don't plan yet, set a goal first: since there is no sports foundation, run for a month first. The purpose is to exercise your cardiopulmonary function and overall physical fitness, and lay the foundation for fitness.

The plan to enter the gym after one month is as follows:

1, exercise 4 days a week at intervals.

2. Muscle exercise: 1. Pectoral muscles and triceps; 2. Back and abdominal muscles; 3. Legs and biceps; 4. Abdominal muscles and core parts

3. Set the number of groups: 3*3 groups in stages, and add them later.

4, action: this is too much, I suggest Baidu look at the muscle groups mentioned above and choose what you like.

5. Persistence is victory. I wish you success!