Yes, there are many established, beginner-friendly exercise programs available. For example, the American College of Sports Medicine's (ACSM) guidelines recommend that a beginner should start with a program that includes 1-2 sets of 8-12 repetitions of 8-10 different exercises that focus on the major muscle groups.

In addition to this, the National Strength and Conditioning Association (NSCA) recommends a program that consists of 1-2 sets of 8-12 repetitions of 8-10 exercises that target the major muscle groups, with 1-3 sets of each exercise.

Both of these programs are designed to be safe and effective for beginners, and should provide the novice with a good introduction to resistance training.
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