Good routine for athlete getting back into the gym?

[Spiritual Stratocaster]

Signing up for planet fitness when I get off work in a few hours.

I weightlifted in high school for football so I'm not a newbie but I do need structure so I won't get complacent and maximize my time in the gym.

I do plan on cardio for 30mins..

For 4 days a week what are some routines?

Day 1 - Legs/Back
Day 2- Chest/ shoulders

Etc..that type of advice,

And the names of excercises

 

[Wildin]

Signing up for planet fitness when I get off work in a few hours.

I weightlifted in high school for football so I'm not a newbie but I do need structure so I won't get complacent and maximize my time in the gym.

I do plan on cardio for 30mins..

For 4 days a week what are some routines?

Day 1 - Legs/Back
Day 2- Chest/ shoulders

Etc..that type of advice,

And the names of excercises

You tryna cut fat?
Bulk up?
Increase strength?

What exercises do you not want to do?
Some people may suggest dumbbell squats and dumbbell lunges but there are people that pay for memberships that ain't tryin to do that.

 

[Spiritual Stratocaster]

You tryna cut fat?
Bulk up?
Increase strength?

What exercises do you not want to do?
Some people may suggest dumbbell squats and dumbbell lunges but there are people that pay for memberships that ain't tryin to do that.

increase strength

 

[Payroll]

Starting Strength by Mark Rippetoe.

Or Stronglifts 5x5 (a variant of the program above with more volume)

It's 3 days but you can do cardio and mobility work on the 4th.

Let me know if you need a copy of the book.

Focuses on compound movements and getting your numbers up in each, every workout. Mark also recommends you drink a Gallon of milk a day if you underweight.

Lifts are -

Bench

Squat

Deadlift

Press

Power Clean

Pull Up/Chin up. He recommends the chin up because of the bicep work and it being a little less stressful on your elbows. Add weight if you already proficient with it.

After that you can transition into 5/3/1 or Texas Method.

 

[The ADD]

Some variation of a 5x5 program