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Hi People,

My name is John and I am 22 yrs old. I live in England, UK. I am not new to weight training but I am new to this site. I am probably an intermediary in the weight training area. I have been training on and off for a few years and haven’t really got the kind of gains I would like possibly because I never am in a training program long enough to feel the gains. However my ambition to be stronger has changed since I now play Football (what in America is known as “soccer”) weekly for a local club at the university and I will start training martial arts soon as well.

Anyway here is my problem. About a few months ago a friend of mine, who does 100 metre sprints, convinced me to join the gym with him and support each other. Sounded like a good idea at the time so I signed up. It costs an arm and a leg but at the time I had lots of money from my previous job so I had a decent amount of reserved cash I could use until I went to University. So we signed up and my buddy got the trainer at the gym to set up a program for us. I am not sure what kind of program this is so I researched it and the closest thing I could find to it was “Periodization”. I have uploaded a link that you can go to and download to show you how the program. The file was too big to put here so I uploaded it else where. Hopefully you can tell me what kind of program this is.



Here is the link:
http://www.uploading.com/files/JK4ZI...lan_v.jpg.html


The program was good but I noticed that when I play football on some days I felt stronger and on other days I felt weak. I think when my friend told the trainer about the kind of sport he did the trainer thought this would suit him best. He didn’t tell the guy about what I did. This program may be good for a runner like my friend who can use periodization through the autumn, winter, spring months then when summer hits he can compete.

Ok so about a week ago I moved to university. I live by myself and for the first time I am paying rent without the help of my parents. I also have a job. I have also applied to play for the university football club and need to prove myself before I can become a regular player. I tried to join at the local gym but the cost is just way too HIGH. I mean it’s hard enough to pay rent let alone pay that kind of money to a gym. Also I would never be able work, study and go to the gym. Too time consuming.

Now I do have equipment that I borrowed off one of my friends. He gave to me because he didn’t want it anymore. Here is the equipment:

1) Bench for bench press with the barbell
2) A set of dumb bells with all the weights
3) Chin up Bar
4) Push up handles

Ok the problem is as you can see I have limited equipment and I have having problems coming up with enough exercises for each muscle. I mean good athletes or advanced weight trainings do like 3-4 exercises per muscle group.

Can you people help me with this please?

And also should I carry on using this program from my friend or do I change it up a little for when the season starts? I feel I need a program that is consistent

Thanx