Help me pick a new workout program!

[Moose1389]

I'm 6ft 1 weigh 195lbs 19% body fat....I have been working out on and off for a few years mainly running my own programs (I know prob not the best idea) anyways im currently doing push pull legs and ive done fierce 5 full body before.... I'm looking for a plan that is strength based for main lifts and then hypertrophy for bodybuilding as I enjoy that more than just entirely strength....i was thinking PHUL or PHAT but any recommendations would be appreciated.... my current lifts are

BENCH 195 3 X 5

OHP 115 3 X 4

SQUAT 225 3 X 5

DEADLIFT 265 3 X 3

Thank you to anyone who responds!

[TolerantLactose]

With your numbers, I think you'd benefit from a novice program until you get your body fat down.

[tallbro]

Have you stalled on your current program? PPL is a great template, you can organise it so it fits your strength/bodybuilding goals. Otherwise, you could look into Candito Linear Program, nSuns or maybe Viking's Bare Bones workout. In my opinion, PHUL and PHAT contains too much accessory exercises/cable stuff which are not best use of your time at your strength level.

[GrouchyUSMC]

Get on a proper novice program and get that squat and deadlift up.

[TAWS6]

I would do fierce 5 upper lower but use the novice progression for legs and intermediate for upper. PHAT is an inter/advanced program so I wouldn’t suggest that.

[Moose1389]

Have you stalled on your current program? PPL is a great template, you can organise it so it fits your strength/bodybuilding goals. Otherwise, you could look into Candito Linear Program, nSuns or maybe Viking's Bare Bones workout. In my opinion, PHUL and PHAT contains too much accessory exercises/cable stuff which are not best use of your time at your strength level.

NO I haven't stalked on my current program but it's a ppl that I wrote myself

[Moose1389]

Get on a proper novice program and get that squat and deadlift up.

Yea my legs are def weaker compared to upper body

[Moose1389]

I would do fierce 5 upper lower but use the novice progression for legs and intermediate for upper. PHAT is an inter/advanced program so I wouldn’t suggest that.

I did like fierce 5 full body so maybe I will try the upper lower...I didn't like having to reset when I stalled I like staying at the weight and fighting thru it for a few weeks instead of resetting.... would you recommend I cut though becuz my body fat is 19%....and where would you add deadlifts?

[TAWS6]

I did like fierce 5 full body so maybe I will try the upper lower...I didn't like having to reset when I stalled I like staying at the weight and fighting thru it for a few weeks instead of resetting.... would you recommend I cut though becuz my body fat is 19%

Resetting is important. I wouldn’t advise grinding yourself out. Yes I would cut down to around 12-13%.

Edit if you want to dl read the intermediate section of the comprehensive thread. It shows you how to program them in.

[Moose1389]

So im thinking either fierce 5 upper lower or candito linear strength/hypertrophy can't decide

[air2fakie]

So im thinking either fierce 5 upper lower or candito linear strength/hypertrophy can't decide

Not a lifetime commitment, either will work and will be better than running your own programs on and off for a few years.

[ECGordyn]

So im thinking either fierce 5 upper lower or candito linear strength/hypertrophy can't decide

Both are excellent and will equally get you stronger. F5 has a lot of support in these forums, while C has many great lifting resources too (YTube, IG, etc.). The C gives you some flexibility for choosing different exercises, which is both good and bad: bad because it allows for lifting ADD rather than having you focus on specific lifts, but if you choose to do the same accessories for a while then no worries there. Flip a coin.

[tallbro]

As the guys said, they're both good programs and either of them will build strength/muscle as long you're consistent and follow the program. Progression schemes are similar. They are both upper/lower splits. It's more about which exercise selection do you like the best and on which exercises do you want to focus on. Main difference is that F5 have front squat/romanian deadlift combo and no conventional deadlifts included in original program.

[Moose1389]

I am going to try canditos linear program strength/hypertrophy.... thank you all for the help.