Hello all... I am a 36 yo, 5'9, 225, 24% bf male... I have been sedentary for about a year and gained a lot of fat to prove it LOL... I want to get back in the gym and need to know if it would be best to do a 3-day a week routine or a 4-day split routine... I will be doing cardio for 3-4 days a week... can someone help a guy out please?

Hello all... I am a 36 yo, 5'9, 225, 24% bf male...... I want to get back in the gym and need to know if it would be best to do a 3-day a week routine or a 4-day split routine?

Your choice, I suggest a 3 day, full body. Do your cardio after your weights if you feel you need it. Rest the other 4 days from formal exercise. I suggest a 3 workouts a week plan where each workout covers your entire body in 30 minutes a day. Lets get that program going. .

Squats
Calf raise
Stiff legged deadlift
Lat pulldown
Bent over row
lateral raise
shoulder press
DB flies
BB bench press
BB bicep curl
DB tricep extension
crunch

You will do one set per exercise. Each workout, do as many reps as possible till you can't do any more in proper form. if you couldn't complete 8 reps then next workout reduce weight by 5-10%, if you could do 12 reps or more, increase weight by 5-10% next workout. always try to increase reps or weight each workout. You in effect, go to momentary muscular failure on each set. If you can't complete a rep in good form, you quit. Use a cadence of 3sec up and 3 sec down on each rep but abs. On crunch, use 10 sec up and 5 sec down. Don't cheat. Rest between sets for 30-60 sec. you should finish workout in less than 30 minutes. 90 mins a week does it.

OK read that paragraph again, understand it? That is the best advice I can give someone. ask any questions.

Do your workouts 3 times a week, either mwf or tts. Other days rest . If you are bulking or cutting, it is best to allot all nutrition to that purpose save cardio for maintaining.

And in reality, the workout runs closer to 24 minutes if everything goes right. 6 sec a rep, avg 10 reps = 60 sec a set with 60 sec rest and 12 sets means 24 min

Your choice, I suggest a 3 day, full body. Do your cardio after your weights if you feel you need it. Rest the other 4 days from formal exercise. I suggest a 3 workouts a week plan where each workout covers your entire body in 30 minutes a day. Lets get that program going. .

Squats
Calf raise
Stiff legged deadlift
Lat pulldown
Bent over row
lateral raise
shoulder press
DB flies
BB bench press
BB bicep curl
DB tricep extension
crunch

You will do one set per exercise. Each workout, do as many reps as possible till you can't do any more in proper form. if you couldn't complete 8 reps then next workout reduce weight by 5-10%, if you could do 12 reps or more, increase weight by 5-10% next workout. always try to increase reps or weight each workout. You in effect, go to momentary muscular failure on each set. If you can't complete a rep in good form, you quit. Use a cadence of 3sec up and 3 sec down on each rep but abs. On crunch, use 10 sec up and 5 sec down. Don't cheat. Rest between sets for 30-60 sec. you should finish workout in less than 30 minutes. 90 mins a week does it.

OK read that paragraph again, understand it? That is the best advice I can give someone. ask any questions.

Do your workouts 3 times a week, either mwf or tts. Other days rest . If you are bulking or cutting, it is best to allot all nutrition to that purpose save cardio for maintaining.

And in reality, the workout runs closer to 24 minutes if everything goes right. 6 sec a rep, avg 10 reps = 60 sec a set with 60 sec rest and 12 sets means 24 min

Thanks for the info and I was definitely leaning towards the 3-day a week workout to get my body acclimated to weight training again... once again thank you:bow:

Thanks for the info and I was definitely leaning towards the 3-day a week workout to get my body acclimated to weight training again... once again thank you:bow:

This should do the job, use good form on exercises. Look them up ask if you can't identfy any of them. Remember it is progressive always try to increase reps or weight. You can make big strides over 6 weeks or so.:tucool: