Start off with this 3 day plan to help you build a better stronger body. Instructions are inside.
Even if your not a beginner don't worry it is still a great program once you push your intensity (weights up)

https://docs.google.com/document/d/1_eXCiEsmVXuWgnaPWE2w7R3EeAH365s838Wt2jX071Q/edit?usp=sharing