How should I set up my gym-based workout routine for body recomp. + weight loss?

18F | 5’7 | 133 lbs. | 23% b.f.

I recently got a gym membership and had my free fitness assessment today. Long story short, despite having an “average” weight and body fat percentage, I am quite out of shape.

I’ve decided that I want to focus on increasing my strength and decreasing my body fat percentage to 15%. My trainer said that my ideal weight should be 120-125 lbs. but apart from that, he did not give me any other insight on a general workout routine or diet to reach that goal.

So, can any of you guys give me some instruction? Researching a proper diet is easy to do but when it comes to workout routines, I’m dumbfounded. I want my time at the gym to be well spent but I can’t afford personal training, so any advice is greatly appreciated.

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