Certainly! Before starting any new workout routine, it's important to consult with a healthcare professional, especially if you have any existing health concerns or conditions. Additionally, if you're new to resistance training, consider working with a certified personal trainer to ensure proper form and technique. That said, here's a basic 7-day resistance training plan for beginners. This plan alternates between different muscle groups to allow for adequate recovery:

Day 1: Full Body WorkoutSquats: 3 sets of 10-12 reps
Push-ups: 3 sets of 10-15 reps
Bent-over Rows: 3 sets of 10-12 reps
Plank: 3 sets, hold for 30 seconds to 1 minute

Day 2: Rest or Light Cardio

Day 3: Lower Body FocusLunges: 3 sets of 12 reps per leg
Leg Press (using resistance bands or machine): 3 sets of 10-12 reps
Calf Raises: 3 sets of 15 reps
Side Plank: 3 sets, hold for 30 seconds to 1 minute per side

Day 4: Rest or Light Cardio

Day 5: Upper Body FocusDumbbell Bench Press or Push-ups: 3 sets of 10-12 reps
Lat Pulldowns (using resistance bands or machine): 3 sets of 10-12 reps
Overhead Dumbbell Press: 3 sets of 10-12 reps
Russian Twists: 3 sets of 15 reps per side

Day 6: Rest or Light Cardio

Day 7: Full Body WorkoutDeadlifts (start with light weight or bodyweight): 3 sets of 8-10 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Bodyweight Squats: 3 sets of 15 reps
Plank: 3 sets, hold for 30 seconds to 1 minute

Remember to warm up before each workout with light cardio and dynamic stretches, and cool down afterward with static stretches. Start with lighter weights to focus on proper form, and gradually increase the intensity as you become more comfortable with the exercises. Listen to your body, and if you experience pain (not to be confused with normal muscle soreness), stop and consult a professional.

This plan is a general guideline, and you can adjust it based on your fitness level, preferences, and any specific goals you may have. Always prioritize proper form over heavy weights, and progress at a pace that feels right for you.