A consistent training week begins with the number of sessions you can realistically attend. For many people that is three or four, not six. Decide which days normally work, then give yourself a backup option for busy weeks.
Start with the minimum
Choose a repeatable program that trains major muscle groups across the week. If you can train three days, a full-body split may be easier to maintain than a complex six-day rotation. When you can train four days, an upper/lower structure is another workable starting point.
Measure progress you can control
Write down exercises, sets, reps and how difficult each set felt. Progress can be more reps, slightly more weight, improved control or more consistent attendance. Increasing every session is not necessary.
Plan around real life
Have a 30-minute fallback session for hectic days and a flexible rest day. If a movement causes persistent pain, reduce the load or modify it and get appropriate professional advice rather than pushing through it.
Explore our free workout split builder to see an example schedule. Its workouts are generic starting points, not rehabilitation or individualized care.