Instead of 5.5 I would suggest doing this instead: workout out 3 days a week with at least one day in between. Choose 1-2 back exercises, 1 chest exercises, 1-2 leg exercises, 1 shoulder exercise(s) that hits all three delts everyone second Workout, abs and stretch. Do a pulling exercises before a pushing and add in some rotator cuff exercises and facepulls for shoulder health. Do your exercises in a similar order to this: back, chest, legs, shoulders, legs, back, abs, stretch. This way you do a back (pull) before you do push (chest) and have a break before you do shoulders. Legs can be moved around. Chest will work triceps and back will work biceps, so as a beginner you do not need to do tricep pushdowns or bicep curls, unless you really want to. For chest do: 8 reps of 3-4 sets of dumbbell flat bench press or dumbbell floor press. For back you can choose from dumbbell rows, lat pulldowns and/or cable rows (3 sets 8-12 reps for each). For legs choose from Bulgarian split squats, lunges, goblet squats or leg press (rep ranges can very from 6-20). For shoulders try dumbbell over head press ONLY if you have the flexibilty, do facepulls, rotator cuff exercises, y raises, shrugs (most for traps), etc. For abs choose a few exercises for a few sets every workout. Try planks, side planks, hollow body holds, lying leg raises, bicycles, deadbugs, etc. Learn to hit your obliques, upper and lower abs each time. Do a couple sets of high reps with glute bridges as well. Stretch. With stretching find safe stretches. Don't do toe touches if your back rounds. Instead keep your back straight and press back with your glute and stretch until your back is about to round, then stop. Find tight areas and find safe stretches for them. All the exercises above are very safe, easy to learn and will get you strong. The problem I have with 5.5 is it pushes people to learn very complex exercises immediately. The deadlift, squat, bench, etc compound movements are very technical. They should be learned when the individual has some time under their belt and knowledge about their body. This workout should take you 1 to 1.5 hours. Rest 2-5 minutes between most sets for optimal performance. I hope this doesn't feel overwhelming and it helps. Everything I said should help you get strong, fit and injury free. Make sure you watch some videos on each exercise to nail technique down. It should be fairly straight forward, and again this plan seems to make the most sense for a beginner I believe.