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Certainly! Before starting any new workout program, it's essential to consult with a healthcare professional, especially if you have any existing health concerns. Assuming you're cleared for resistance training, here's a 7-day workout plan to help you ease into it:

Day 1: Full Body Workout

1. Squats: 3 sets of 10 reps

2. Push-ups: 3 sets of 10 reps

3. Bent-over Rows: 3 sets of 10 reps

4. Plank: 3 sets, hold for 30 seconds each

Day 2: Rest or Light Cardio Consider going for a brisk walk or doing light cardio to keep your body active.

Day 3: Lower Body Focus

1. Lunges: 3 sets of 12 reps per leg

2. Deadlifts (bodyweight or with light weights): 3 sets of 10 reps

3. Leg Press (if available): 3 sets of 12 reps

4. Calf Raises: 3 sets of 15 reps

Day 4: Rest or Light Cardio

Day 5: Upper Body Focus

1. Bench Press (dumbbells or barbell): 3 sets of 10 reps

2. Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps

3. Overhead Shoulder Press: 3 sets of 12 reps

4. Tricep Dips: 3 sets of 12 reps

Day 6: Cardio and Core

1. Jogging or Cycling: 20-30 minutes

2. Plank Variations: 3 sets, hold for 30 seconds each

3. Russian Twists: 3 sets of 15 reps per side

4. Bicycle Crunches: 3 sets of 15 reps per side

Day 7: Rest or Active Recovery Consider light activities like yoga, walking, or stretching to aid recovery.

Remember to start with lighter weights and gradually increase as your strength improves. Listen to your body, and if you experience any pain (other than the typical muscle soreness), adjust the intensity or consult a fitness professional.

This plan provides a balanced mix of strength training, cardio, and core exercises. Adjust the intensity based on your fitness level, and progress at a pace that feels comfortable for you.