Use it 5 times a week: M/Th: Push Muscles (chest/triceps) W: Shoulders/Traps, Legs, Abs/Obliques Tu/F: Pull Muscles (back/biceps) Try to figure out 3-4 different exercises for each day, at 3 sets of 10 reps (90-120 reps for a total workout). Rest 60-90sec between each set. Whole workout should take 45-60min. Start light if you haven't done much lifting before; it's possible to strengthen muscles before tendons and you can screw up your tendons. If you're serious about it then you're playing the long game, so don't be afraid to start with the lightest weight your first session. Make the weight one plate heavier each subsequent session until you're failing at 8-10 reps. Then stick with that weight for 3 weeks in a row. After that increase the weight one plate and go again for another 3 weeks. Rinse/repeat until you hit the max (6-12+mos potentially, good for you if sooner). Once there then get something else Adjustable dumbbells can be expensive but are worth it - Great for arms/shoulders/legs. If not single dumbbells are enough - there are secondhand stores or online resellers. Go test a weight and you can add over time. Make Sunday a pushup day. Start with 10-30 reps in one session and work your way up to 6 sets of 50 reps spread out 45mins between each set. Drink a protien shake after each workout and make sure there's protien at each meal (hot dogs = no, lunch deli meat = yes, etc). Check Macros on food labels. Cut out fat unless it's necessary (avacado or such). Muscle-building food can tend to get expensive, so don't be afraid to stick to a budget (e.g. regular chicken breasts vs organic) Good luck!