A simple and very effective training plan for beginners is designed for three workouts a week during two weeks. Exercises focus on the main muscle groups. 
This program is suitable for beginners and athletes after a long break in training; it allows you to prepare the body for intense physical activity.
If this is the first workout for you, we recommend focusing on the technique. For the first week, it will be enough to find your operating weight and learn how to perform exercises correctly.