I posted this and it got lost - but this is another way we train beginners. It is very, very simple but it works. Remember that the program isn't as important as the execution AND the consistency.
"Bench and Press - 5's PRO with 5x5 FSL.
In between every set of bench/press do 10 reps of DB Squat with as
heavy a weight as you can. I have kids that squat 185 that do 10x10
with a 100lbs dumbbell. So anyone can do this.
Squat and Deadlift - 5's PRO with 10x5 of FSL
In between every set, alternate between dips for 10+ reps and some kind of row for 10 reps.
Lift 3 times/week. 10-20 jumps before lifting. Agile 8, etc.
Aerobic/recovery work on off days. I have kids who have very little
experience do this and they also run so any schmo can do this.
I am very sick of the excuses I hear and I have kids do WAY MORE than
this and have less training experience than most people. Either get on
board or get left behind."