muscle building training plan

For XX-year-old me, I have developed instructions and diagrams for a comprehensive muscle-building training plan that can be completed at home with no equipment or with a small amount of equipment. I (the following are my special requirements. You can modify them yourself) currently use 1-gallon milk bucket water instead of dumbbells. The water can be filled or not filled to meet the different requirements of beginners. I also have a set of fitness elastic bands. The training cycle is a weekly cycle, and different parts need to be trained every day. There must be rest days or staggered training to avoid excessive fatigue of muscles in a certain area and affecting the training effect. It requires a focus on core and lower body strength, abdominal muscles, chest muscles, as well as shoulders and upper arms. First generate a general chart, and then generate separate daily training plan charts according to my instructions. Instead of using realistic photos for the characters in the picture, use illustrations of muscular men commonly seen in fitness charts. In the illustrations, the muscles being exercised are represented in red.