If you like to read on the subject go on, but as others point out do not make it to complicated. You do not train for competitive reasons. This is what I would say to my younger me 20 years ago:
- As you will read in the reddit: vertical and horizontal pulling, vertical and horizontal pushing exercise, e.g. pullups, pushups etc.
- You do not need a lot of exercises. If you want to do more, two exercises are sufficient, e.g. two different horizontal push...
- Do 3-5 sets, 8-12 repetitions per exercise. Thats for building muscle. On your last rep you should feel, that you only could do 1-2 more reps. Pause 90 sec - 2 min.
- Do not get to complicated. If you feel great make 5 sets. If you feel not rested enough do 3. Select an exercise progression that has the needed intensity.
- Please try to keep the form. Quality reps count.
- Get enough rest. You do not need to train everyday. 2-3 times a week is enough. And sometimes only 1 time. Just be consistent.
- For the diet: In generall it matters how much you eat and what you eat. Coach Summer answered in an reddit AMA: "What diet are your students following?" - "The see food diet. They see it and they eat it". If you can afford beans then beans. If cou can afford more, then beans ; ).
- And the most important - just have fun : )
As another good resource I really liked the interview betwween Huberman and Galpin https://hubermanlab.com/dr-andy-galpin-how-to-build-strength...