Workout program

HypertrophyCoach Joe Bennett Forums Training Workout program

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  • #26223
    Kiran Balsa
    Participant

    Hello, I apologize if this is a duplicate post but I received an error with my original post. I’m looking for recommendations on a workout program. I’m 41 years old, have lifted off and on in my 20s and 30s but have not been consistent in the last few years since I had 3 kids and some hormone issues. To date, I have been put on TRT and have been optimistic from a hormone standpoint. I’ve been working out at home for the past 9 months and have put a little muscle on and lost some fat. I’m 5’10 and weigh 158 at around 13-14%bf. I can see my abs at this point but still have some fat in my love handles and hips, etc. I’ll be starting to go to a gym next week and want to do a lean bulk before summer with about 4 weeks to cut in May. Can you recommend a good program to follow? I calculated my TDEE to be around 2500 and plan on eating at a 200 cal surplus. Ideally I would like to go to the gym 4 days a week (5max) and workout abs at home 2x a week. Can you please recommend a program for me?

    #26226
    Kiran Balsa
    Participant

    I’m attaching some pics for reference.

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    #26342
    BryceBahm
    Participant
    #26388
    Kiran Balsa
    Participant

    Thanks Bryce for the response. I tried the builder and it gave me a PPL 6x week routine. Unfortunately, realistically I only 4 days to hit the gym. It would be great if either you or Joe can help me create a program for 4 days a week that hits everything 2x per week.

    #26608
    Joe
    Keymaster

    Thanks Bryce for the response. I tried the builder and it gave me a PPL 6x week routine. Unfortunately, realistically I only 4 days to hit the gym. It would be great if either you or Joe can help me create a program for 4 days a week that hits everything 2x per week.

    #26810
    Kiran Balsa
    Participant

    Thank you Joe. I also noticed an upper/lower split. Is there a reason to do the 4 day PPL+1 body part vs the upper/lower? With the upper/lower I would hit everything 2x per week and with the 4 day ppl, I would only hit 1 body part 2x per week and everything else just once. My understanding is that protein synthesis happens for about 36 hours if we are natural and quickly drops. Thanks in advance. New app is great!

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