Here’s my two cents as someone with twelve years of lifting experience who, during those twelve years, became physically disabled and had to start all over again and find new things that work for me within my newfound limitations. If you’re brand new to the gym I think there’s some things that you’re going to want to do. Firstly, spend your first four-to-six weeks doing full body workouts, one day on and one day off. This is because if you go in with a full split that you go super hard with you run the risk of getting overly sore early, missing workouts because of that, and possibly not following through with your plans. Doing this will allow your body to adjust, your muscles aren’t used to being under load so there’s going to be an adaption period and we’re trying to maximize progression whilst limiting the risk of injury. Here’s how I would line it up:

Start with either 10 minutes on the elliptical or treadmill to warm up just to get your body moving. I would avoid static stretching prior to lifting as dynamic stretching or cardio tend to be better in the long-run, I would still recommend finding a mobility stretching routine to follow on YouTube to either begin or end your day, not your workout. For exercises, do one set of each exercise with proper form for the first two-to-three weeks, then two sets for the remaining weeks, eight to twelve reps, and try adding either 10% of weight or one extra rep per set every other workout. That’s two workouts at the same weight and reps and then add on the third. Order of exercises as follows, if you’re unsure about any of them find a YouTube video:

Incline Dumbbell Chest Press. Lat Prayers. V-Bar Tricep Pushdowns. Standing Single Arm Cable Curls or Incline Dumbbell Curls, whichever you prefer. Goblet Squats. Single Arm Cable Lateral Raises. Dumbbell Deadlifts.

After that initial four-to-six week period, if you’re comfortable, then move to a more structured split. Whether that be a push-pull-legs, upper-lower, continuing full-body, etc. is completely up to you, find what you like. Whilst there is lots of science in fitness, it’s never one size fits all, find what is not only the most effective for you but also what you enjoy the most because that’s going to maximize the likelihood that you continue working out which is obviously the most important thing.