This 6-week program focuses on 3 full-body workouts per week. It is designed for a person with little training experience and also includes dumbbells & bands (cables can substituted for bands).
To progress the program, increase reps every 2 weeks (8 > 10 > 12), with the aim to increase weights used on the second week of the same reps/sets scheme. In the weeks when the reps increase, aim to keep the weight the same.