8 Weeks, 3x per week
This plan originates from r/Fitness Basic Beginner Routine.
This routine is for complete beginners to barbell strength training. Its purpose is to help you learn core lifts, build confidence, and create a consistent gym habit without being overwhelmed.
Training alternates between Workout A and B with a full rest day between sessions. Perform all sets of one lift before moving on, stopping the final set when you have about 1–2 reps left, using form breakdown or bar-speed slowdown as cues. Progress by adding 2.5 lb to upper-body lifts and 5 lb to lower-body lifts each time you do them and hit the target rep.
You should also aim for 2 days of cardio every week in-between strength training days. Perform one low intensity day (brisk walk, jogging, light cycling, …) and one high intensity day (HIIT, Tabata, circuits, …).
To find your starting weight: lift an empty bar for 5 reps, add 10–20 lb and repeat until bar speed slows.