Greg Nuckols has a good beginner program: https://www.strongerbyscience.com/program-bundle/

It’s like $10, and you can customize 3 to 5 days per week. It also comes with intermediate to advanced programs once you’ve gotten all the mileage out of the beginner program.

Definitely take it slow - every day you’re out of the gym sore is a missed opportunity. Gym gains are made over years, not weeks.