Which would be the best workout program for me?

[WEB11]

Hey guys,

I have been training intensively for only 3 months (about 1 and 1/2 years on and off) and I wonder what would be the best workout program for me... I am 25, 5"8. 159lbs and about 14-16% bf. I just got my diet fixed, ad I am doing a cutting diet atm (it seems to be working great although I feel a little weaker). I have been doing a full body workout 3 times a week, along with 30-60 mins cardio 3 times a week as well.

I know that I should plan my workouts so I was wondering if I should keep doing a full body workout 3 times a week or do a different program... Like divide it into front upper torso, back, and legs once a week, I have a good recovery time, one day off usually is enough to get rid of any soreness. I have plenity of time in the mornings so my workouts usually take anywhere between 2-4 hours. I was experiencing a split workout this past week, (back, legs and fornt upper torso, along with cardio 5 times a week.) and it seems to work good as well, I just don't know which program I would benefit more as a beginner/intermediate trainee. Any insights would be greatly appreciated. Thanks!

 

[Behemoth]

Read the stickies from Iron Addict, they both have a lot of solid routines. I also have to suggest 5x5, which I always suggest, which there is a sticky for in this forum as well... but I would probably suggest you try one of the hardgainer routines from Iron Addict first.

 

[WEB11]

Thanks for putting me in the right direction, I read them before but was abit unsure about which program to follow. I will read em once more.

 

[Behemoth]

I would definitely stick to fullbody routines if I were you. Once you get down to 10-12% bodyfat, I would stop cutting and start a bulk.

This routine from IA sounds pretty good:

Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

 

[pullinbig]

I would definitely stick to fullbody routines if I were you. Once you get down to 10-12% bodyfat, I would stop cutting and start a bulk.

This routine from IA sounds pretty good:

Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

full body routines suck less you a little old retired lady who just wants to exercise. =0l

 

[WEB11]

Then what do you suggest man? I like the 5x5 routine from what I read so far.