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  1. #1
    Registered User birkett87's Avatar
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    Getting back in the game - workout plan help needed.

    Hi guys,

    I'm looking for some advice on a new workout to help me get 'back in the game'.

    Little bit of an overview. I'm a 31 year old male, 6 foot and currently 84kg.

    I'm not a beginner by any stretch of the imagination, a few years ago I was going to the gym very regularly and got in pretty good shape (around 10% body fat, not particularly 'big' but very lean and athletic). Anyhow, over the last few years I've just lost it and found myself just plodding along. I just found myself going to the gym and working out but with no real structure to my workouts. I'd skip days, not follow a specific program and just go as and when I felt like it. As a result, I lost all my hard work. I put back on a bit of weight but I'm not overweight, I'm just not really as muscular as I was and have lost most of my definition. I'd say I'm just your average guy now. I want to get back up to where I was. I'm not looking to get big or pack on an absolute ton of muscle, I'd just like to build back up some muscle mass and get a bit leaner.

    I'm looking for advice on a decent workout that will help me get there. I'm not really into working each body part every day but I can get to the gym 4-6 times a week easy. I think a LPP workout would suit me maybe.

    Any advice or tips would be very much appreciated.
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  2. #2
    Furniture Lifter Champ fluidZ's Avatar
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    fluidZ is offline
    This is the favorite around here:

    https://forum.bodybuilding.com/showt...hp?t=162916931

    The novice routine will get you back up to speed the fastest, then switch to the 4 or 5 day once you’ve stalled out a couple times.

    There’s a deadlift variant if that’s your fancy. Swap FS and RDL for DL and ham curls.
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  3. #3
    Registered User BigTallandLost's Avatar
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    BigTallandLost is offline
    i was going to say the same thing. Im doing the Novice 5 one.. I really like it. Adjusted little pieces due to injuries but its a great program.
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  4. #4
    Registered User birkett87's Avatar
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    birkett87 is offline
    Thanks for the responses guys. I'll give the fierce 5 workout a go. I think I could maybe jump into the 4/5 day split - do you think this is ok or do I need to be doing the novice full body workout first? Kind of feel like I'm beyond that but then what do I know lol.
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