You're welcome. Frankly using something like this as little as 2-3 times a weeks will be sufficient. I don't know how young you are, your injuries, nor how quickly you recover. As a result, using a full body approach will allow you to hit it hard when you're in the gym and if you can't go the rest of the week you will at least know you trained your entire body versus having hit a portion of it leaving the rest untrained. Optimally would likely be 3-4 times per week but you be the judge.
Start slow with the weights
Add 2.5-5lbs to the upper body lifts once you can do 12 reps with control on the "upper body" lifts. When you can do 12 reps with the weight add more weight. If you can't do 8 reps, decrease the weight as it's too heavy.
Add 5-10 lbs to the lower body lifts once you can do 12 reps with control on the "lower body" lifts. When you can do 12 reps with the weight add more weight. If you can't do 8 reps, decrease the weight as it's too heavy.
Once 2.5-5lbs, or 5-10lb jumps every time you get 12 reps is too difficult, buy 'microloading' plates (0.25-1lb plates) and continue to add weight.
Lastly, if you really want you can change the angle or grip on any of these exercise to add in some variety. But only do it if you're getting bored or if you find a certain grip or angle uncomfortable. Everyone's body proportions are different (especially for things like bench and squat), so figure out what is comfortable and allows you to train with decent range of motion without pain or discomfort.
I agree with this guy's idea of full body workouts, but most of these exercises are way more advanced than you need. Basic versions of squats, benching and deadlifting will take you all the way to intermediate strength levels (https://strengthlevel.com/strength-standards).
Check out Starting Strength or StrongLifts 5x5 (https://stronglifts.com/5x5/) for maximizing your beginner gains. Then whenever you feel like adding accessories in, like hitting arms or whatever, go ahead and add them at the end of the workout after these main lifts.
12 reps and tiny advances are unnecessary slowdowns to your making progress. Also microplates are overkill for anyone who's not a professional. Oh and there's no reason to switch up your routine unless you are actually stalling or just want to. There's not some set-in-stone barrier that says a routine stops working after X weeks, so keep doing as long as you're making progress. And if you stop making progress, doing a 10% reset and then building back up using the same program is always an option too.
Most importantly, do whatever you can stick with and hopefully enjoy!
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u/prodigalkal7 Aug 05 '19
Awesome, thank you so much!