I would start with a full body twice a week. Jeff nippard has a good one that you can buy. But there are many floating around the internet for free that are gre

I would start with a full body twice a week. Jeff nippard has a good one that you can buy. But there are many floating around the internet for free that are great. As a noob even the most basic attention to consistency and diet can get you great results for the first few months. And to be honest, from a muscle building point of view, most people will be very happy with just the beginner results. Most of the aesthetics of a good body come from having relatively low body fat and this is best achieved from attention to diet and moderate exercise