What program should I run?

Training Q&A [Moderated]
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43-year-old male here. 6’1", 228lbs (185cm, 103kg). I have a belly, maybe 35" waist currently.

My highest single reps are: squat 245, deadlift 300, bench 135. Overhead press for reps at maybe 95, row for reps at maybe 105 with strict form. I do at least a couple hours of cardio a week. I have built some nice muscle over the last year or two. I can’t do a single pullup and my rows feel weak.

My schedule opportunity is varied, so a program that allows me to do as much or as little as I have time for would be great. Example: one day I might have 30 minutes, the next day I could spend 75 minutes in the gym.

I did SL5x5 for a while and then did the first 4 weeks of BBM beginner template. I then lost my regularity and started just doing what I could when I could – but this resulted in less volume.

I’d like to shrink my waist and keep building muscle and strength, and improve my weaker lifts. I’m not counting calories but I just quit drinking on Jan 1 which is saving me at least 5,000 calories a week. I’ve dropped about 12 pounds (5.5kg) in the last five months.

Thanks to the doctors, loving the evidence-based approach and the general demeanor of this community.

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Novice519,

Welcome to the forum and thank you for the kind words.

On the one hand, you could return to the Beginner Template to get re-acclimated to training. On the other hand, your concerns regarding time availability make you an excellent candidate for our 2nd Generation Time Crunch Template. You can hop between the different programs (6 included) based on number of days you can train and how long you can train for. Additionally, the accompanying eBook outlines options for what to do on days you have more time to train and, similarly, on days you have less time to train.

That’d be my recommendation. Let me know how you do with it!

-Jordan

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