Lifting routine suggestion to gain muscle Along with cutting fat

[anirudh12345]

Goal-
Gain muscle Along with cutting fat

Stats
Age - 27M
Height 5'10
Weight - 78kgs

History -
Post covid - been lifting for 2-3 years with a decent amount of muscle, not jacked or bulked anyhow but decent amount of muscle present.
Covid - stopped lifting for 2 ish years, gained from 68 kgs to 78 kgs
Started lifting back 2 ish months ago
Having 60-70 grams of protein Ps, ik its too low to put some muscle according to my stats.
Total cal intake 1900-2000
Workout involved chest, back, shoulder, arms (4 days a week)
Can't do legs due to chronic pain in knees.

Can anyone suggest me a workout plan for my goal and current stats.
I managed to get some of my muscle mass back due to muscle memory.
I will try to get my diet back on track as that's first task.

Looking for inputs.
Thanks peeps.

[air2fakie]

Can't do legs due to chronic pain in knees.

I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.

[radrd]

I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.

I've dealt with both tennis and golfer's elbow, but I rehabbed instead of rested and took care of it. Knee pain should generally be treated similarly unless it's from an accute injury like a fall. I also had knee pain a long time ago from overuse. Strengthening exercises like lunges fixed it.

[air2fakie]

I've dealt with both tennis and golfer's elbow, but I rehabbed instead of rested and took care of it. Knee pain should generally be treated similarly unless it's from an accute injury like a fall. I also had knee pain a long time ago from overuse. Strengthening exercises like lunges fixed it.

Exactly, no one stops training upper body for the rest of their life except for catastrophic injury.

[radrd]

Exactly, no one stops training upper body for the rest of their life except for catastrophic injury.

There ya go, OP. Get training those legs. Step-ups might be a good place to start if squats and lunges are iffy. Resting isn't doing chit for you.

You'll have a hard time getting a recommendation for an upper-only training program here.

[anirudh12345]

I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.

I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.

[anirudh12345]

I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.

But ya what I am looking for is a workout routine
4-5 days a week.
I will start doing legs on weekend

[TAWS6]

Start with something like fierce five 3 day full body or all pros then advance to a 4 day upper lower split. You want to start with low volume so you have somewhere to go once that stops working. Ie 3 day full body—-4 day ul—- 5 day ulppl.

[air2fakie]

I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.

Since you already have muscular legs & can no longer train them, just do an Upper Lower and skip the Lower days.

[TolerantLactose]

Unfortunately, most programs assume the trainee isn't an invalid.