Alright, so i'm going to write a exercise plan for a middle aged man, average strength.
First exercise: Front Squat Rep range 8-12 Weight: 75% 1RM
First thing to do is determine whether or not you have a spotter. If you do not, then proceed to put on the spotter—bulky metal bars that get placed squat deep. Once at squat rack/smith machine, or power cage, take the J-cups—two pieces of metal that hold the barbell onto the rack, and lower them to around shoulder height. From there, with no weight, place both hands onto the barbell. There should be several flush feeling cylindrical rings on the barbell, that's where you place your index fingers. There are two ways to hold the bar at this point. First, you can step up with your shoulders and chest touching the bar. Then by mearly touching the previously stated rings with your fingertips, bring your elbows up and forward. This should now elevate the bar so it sits nicely on your inner deltoid/clavicle area. The second option is to step up to the barbell with hands sticking out in front of you. While under the barbell, take your hands and cross them with palms facing in. Proceed to place your fingers on-top of the bar. After choosing your preferred squat method, still with no weight, pick up the barbell and take a step back. From here you want to warm up by performing perfect form slow squats.
With more words I could better elaborate, hope I can help.