Hi, i would like give some good articles and program for a girl who want start to training.
Something “simple” enough to gets good results and also who explain a bit how to eat healthy and so on, i can explain a bit but it’s more complicated for me, if u know somes good articles for alimentation in this forum who give the key and a program for her like 3* a week and run or swimming with that
What’s her goal?
To be a bit more fit, and get a esthetics body, more muscles i guess, to “levels up”
Thats really, really broad. Almost any program out there will do those things. She could just commit to doing 100 squats a day and it would work. Or find a sport she enjoys and participate a few times a week. Download a “coach to 5k” app, etc. With goals that broad, it would be really, really difficult to find a program or approach that wouldn’t work, at least until the enthusiasm wears off.
Ok so i will a full body, it’s maybe good for start, and after, will see, i was thinking the same than u, but just i search a good articles about how to manage the diet and like that she can understand, it’s also important, i will search something here
If you want details on practical steps to take “Fat Loss Happens on Mondays” by Josh Hillis and Dan John is fantastic for a regular reader, I think.
Otherwise, my TL:DR is this:
Thw for your advice, i will give this book
I personally think there is very little difference between the male and female trainer at early stages. So I would say 2 work outs, Work out A, work out B. Week one do A B A. Week 2 do B A B.
Work out A:
Squat
Press
Barbell / one arm row
Work out B:
Front squat
Dead lift (can do stiff leg)
Bench
Pull up
Use the 8-12-8 method. Finish each session with 5 x 30 second high effort sprints (on a machine followed by 30 seconds rest).
For mass gain: Diet here.
There’s always this.
Thanks really 
You have a girl now? 
It’s just a Friend, i will be to lazy to had a girl ^^
