Quick answer
The practical route
New players should begin with the Beginner Guide, pick a goal in the Training Zones guide, and use the workout planner to create a session that fits their available time. Codes can provide reported starter resources, while the exercise reference explains the movements named in current public sources.
These guides use the game's official exercise, zone, PR, rank and consumable vocabulary. Where exact gain rates, cash rates, supplement effects or rank thresholds are unavailable, the page gives a decision framework and labels the data gap instead of manufacturing a number.