Exercise programs are all dependant on the individual. You must know your limits. its no good to overdue yourself as this will lead to you being less interested in your exercise programs. "Make Your Own Schedule" Start off small and easy and mark down your exercise For example' You do 20 situps before you get tired doing that one session you do 10 chin-ups before you get tired doing that one session. and with the information you have gathered. MAKE GOALS. TO constantly get fitter and fitter.
JUST ALWAYS be sure to know your limits. and stay determined.
How often you work out will depend on what you want to achieve. For someone who wants to loss weight it is better you work out six days a week for someone who is just maintaining you can work out for about three to four days. The best time to work out is in the morning because you have a lot of energy.