Two repeatable sessions can be a useful way in. You do not need a complicated split to begin.

Leave recovery time between sessions. Pick days you can usually protect, not a perfect-looking timetable.

A squat or chair rise, hip movement, push, pull, and manageable carry form the guide’s starting template.

Use equipment you understand. Check the chair, bench, space, and load before you start.

Choose resistance you can move steadily. End before technique breaks down; do not chase failure.

Record the version, resistance, reps, and effort. Add reps or a small load only when the work is manageable.

Concerning pain is a reason to stop and review. Individual health circumstances can change the plan.

Choose your days, start within your ability, and record the session. Consistency comes before complexity.