keep it simple:

3 full body workouts a week

3-4 exercises per workout. different progression schemes for each. cardio on off days 2x a week. simple.

here is a program*:

*unless specified all set-rep combinations are straight sets. that means 5x5 means 5 sets of 5 reps all with the same weight. this means you MUST warm-up before doing those 5 sets. this is just an example.

MONDAY
Squats 5x5, 1x10
Flat Bench Press 3x5, 1x10
Pull-ups 4-5 sets to failure with weights if possible
Dumbbell Curls and Tricep Extensions superset 2x12-15

WEDNESDAY
Back Squats 3x5 with 50% of the weight you used on monday
Standing Barbell Military Press 3x8-10
Barbell Rows 4x6
Flat Dumbbell Bench Press superset with Cable Rows 2x10-12

FRIDAY
Deadlifts 2x5
Glute Ham Raises 3-4 sets
Seated Dumbbell Shoulder Press 3x10-12
Dips 2x failure
Dumbbell Rows 3x10-12

good luck

ps: this is just a SAMPLE program

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