Here is a standard upper/lower split
Monday: Upper Body
Warm-up: 5-10 minute jog or jump rope
Barbell bench press: 3 sets of 8-12 reps
Dumbbell rows: 3 sets of 8-12 reps
Barbell bicep curls: 3 sets of 8-12 reps
Overhead dumbbell tricep extensions: 3 sets of 8-12 reps
Cool-down: 5-10 minute stretch
Tuesday: Lower Body
Warm-up: 5-10 minute jog or jump rope
Squats: 3 sets of 8-12 reps
Deadlifts: 3 sets of 8-12 reps
Lunges: 3 sets of 8-12 reps (each leg)
Calf raises: 3 sets of 12-15 reps
Cool-down: 5-10 minute stretch
Thursday: Upper Body
Warm-up: 5-10 minute jog or jump rope
Pull-ups: 3 sets of 8-12 reps
Push-ups: 3 sets of 8-12 reps
Dumbbell flys: 3 sets of 8-12 reps
Cable tricep pushdown: 3 sets of 8-12 reps
Cool-down: 5-10 minute stretch
Friday: Lower Body
Warm-up: 5-10 minute jog or jump rope
Leg press: 3 sets of 8-12 reps
Hamstring curls: 3 sets of 8-12 reps
Glute bridges: 3 sets of 8-12 reps
Standing calf raises: 3 sets of 12-15 reps
Cool-down: 5-10 minute stretch
Note: Increase weight gradually as you get stronger and adjust the number of sets/reps as needed.