Eat real foods (meat, vegetables, fruits, and other perishables) and the barbell programs for beginners are usually linear (adding weight each workout) and most of the time start with an empty bar to focus on form and technique.
Ok, the food thing is my diet currently, which I'm pretty happy about. As an addendum, I mean, I dunno, is it possible to achieve this sort of thing through sport? I never found pure exercise that interesting, but loved playing sports.