I am not riding you just listen, keep what you want and throw out what you don’t, it is that simple. There are tons of programs out there that should give you results as long as your DIET is correct. I was the one in the Marine Corp. who was sent the fat bodies to lose fat, and the skinny boys to pack on some size. Training intensity, rest periods, number of reps and cardio are all ways you can tweak a certain program to achieve a specific result. It just depends on what your specific goals are. To make things even easier for you I created a beginners workout in an Excel format with a calorie tracker attached. All you have to do is enter you max for the four primary lifts and the program will calculate an entire 16-week schedule for you; I have used this on Marines with great results. Let me know if you are interested, if so I’ll e-mail it to you. Good luck.
And thanks Anuj, who’s Pete?
PS If I seem grumpy its because I'm an Old Fart :-)