Just getting started on gym

[!ncel]

Yo guys i wanna get back on the gym, i've done it before but i lost my program so anyone with some good beginner program wanna help me out here? İ can do gym 4 days a week so PPL is my preference.

 

[Mushroom]

Yo guys i wanna get back on the gym, i've done it before but i lost my program so anyone with some good beginner program wanna help me out here? İ can do gym 4 days a week so PPL is my preference.

the best program is the one you do consistently

 

[KaisenMaxxer]

most programs are good enough if you train hard.
Pick exercices you feel well and can stick to
do every set to failure or stop 1 rep before on compounds
don't go too low in the rep ranges (stay above 5)
for a 4 day program, try ULRULRR instead
or even FullBody-Rest in a loop
aim for 2 sessions/muscle in a week
10-20 sets / week per muscle, at different angles or resistance profile
if you want to invest a bit, buy the books by Delavier and Gundill
if you want example programs the are dozens of them all around the internet, just pick one you enjoy

 

[CsCurry]

4 days a week just run every other day alternating these workouts

Chest/back and then shoulders/arms.

For chest/back, run incline bench 3x6-10, lat pulldown /weighted pull-up 3x6-10, chin up 3x6-10 (can also be done on lat pulldown machine), chest fly (pec deck) 2x6-10, and dips 2x6-10 pre exhausted with tricep.

Skip rows they don’t really make you that much broader and it doesn’t really assist bench as much as people say.

For arms/ shoulders.

Shoulder press 3x6-10 (db/machine/plate loaded), bicep curl 3x6-10 (machine, barbell) , tricep extension (can add dips too) 3x6-10 (standing cable, French press).

Every time you go to the gym, do lateral raises and calf raises.

Do quad extensions whenever you aren’t sore but skip legs past that.