Someone help me set up a program.

[HS Lifter]

In highschool, I was very dedicated to working out.(Hence my SN).

Anyway, college started and I became overwhelmed with work, and the gym took a backseat.

Im taking fewer units to make room for the gym.

Someone help me design a program, here is my criteria:

1. Not too complex, the simpler, the better.
2. Should not take more then 1 hour.
3. 3 day split.
4. Incorporates supersets.(I like supersets)
5. Very Light Leg Work(Legs are strong point, and uperbody is lagging)

Here is a little bit about me:

Height :5"7
Weight: 170
Workout experience: 2.5 years.
Good Body Parts: Legs(My genetic strength)
Lagging Parts: Arms, Back.

Anyway someone help me design a program.

Thanks.

 

[jeremys]

i think 5x5 would work great

 

[leatherface]

I agree with 5x5. Its simple, takes under an hour, it is a 4 day split but you could make it a 3 day split since you only want to hit your legs lightly anyhow. Look at the 5x5 routine in the sticky at the top of this forum.

 

[louden_swain]

What are your primary goals? Strength and size?

I introduce the idea of powerbuilding. . .where you can train like a bodybuilder and powerlifter. . .works well for me.

 

[JollyRogers]

Hey LS thats kinda how I train ....powerbuilding

hehe sounds kinda cool ...

 

[Zander1983]

5. Very Light Leg Work(Legs are strong point, and uperbody is lagging)

Come on man, don't rob yourself of 50% (or more) of your potential progress... Working out without heavy squats and deads is like not working out at all.

 

[Legion Kreinak2]

Yeah doing heavy squats and deads would help to release more hormones, right? Something to that effect, I believe.

 

[Zander1983]

Yeah doing heavy squats and deads would help to release more hormones, right? Something to that effect, I believe.

Pretty much.

Anyway, if those guidelines you list are an absolute must, 2/3 workouts in Men's Health should fit the bill perfectly.

If you want to get big properly, check the stickies at the top of the page and try Dual Factor Hypertrophy Training, DC Training of a 5x5 program as starting points.

 

[The Red Dragon]

Most viable workout routines do not go over 1 hour. If you live far away from your gym though...

 

[MeatHead57]

leather face and jeremy i was thinking the same thing!! try the 5X5 it will work great and dosent take long at all

 

[Zander1983]

At 5"7 170, Im pretty stocky as it is. I do not want to get bigger.

I would just like to drop fat and maintain the weight of 170.

Well, that is a matter of diet

 

[HS Lifter]

Pretty much.

Anyway, if those guidelines you list are an absolute must, 2/3 workouts in Men's Health should fit the bill perfectly.

If you want to get big properly, check the stickies at the top of the page and try Dual Factor Hypertrophy Training, DC Training of a 5x5 program as starting points.

LOL.

At 5"7 170, Im pretty stocky as it is. I do not want to get bigger.

I would just like to drop fat and maintain the weight of 170.

I will give 5x5 a shot along with cardio.

Thanks everyone for their replys.

 

[BlkWS6]

Why don't you take a look at HST. It is 3x/week, it is a little confusing at first but once you get the hang of it it is quite simplistic (the workout program that is, not the science behind it). Im almost finished my 8 week cycle of HST, and it has been great so far. I really enjoy this type of training.

I also think the 5x5 is awesome. I used it for a long time and saw great results, but I figured I would through in a vote for HST as well.