I'm a beginner who start lifting since september 2014 and not following a specific program, I was doing a kind of upper/lower and i'm now at 64kg for 1m73 (5.7 for 145lbs) :
- Pull-up 5x max
- Bent over Row (back parallel to the floor) 5x5
- BP 5x5
- OHP 5x5
- squat 5x5
- dead 5x5
- Chin-up 5x max + triceps extension 5x10
- biceps curl 5x10 + skullcrusher 5x10
My current stats for 5 reps :
- squat 100kg (220lbs)
- Dead 120kg (265lbs)
- BP 80kg (180lbs)
- OHP 50 kg (115lbs)
I know I messed up not following a specific program and that my numbers suck.
I would appreciate if you can point a good programm for me according to the fact that I don't look to be a powerlifter, a bodybuilder, I just want to have a decent body. I'm not gonna lie, I have insecurities issue and if lifting ain't the solution, it helps me in gaining confidence. I know that silly but I prefer to be as honest as I can even if I sound dumb.
I would love to spend 4 days in the gym, that's why prevent me from doing a full body routine like SL or SS or ICF 5x5.
I was thinking of Jim Wendler 531 but was wondering if it was good for natural and beginner cause I read that those people need to train a muscle more than once a week.
As you see I don't have a lot of clue of what I'm doint that's why i came for help.
tl,dr : if you can tell me a good beginner program for 4 days a week you'll make my day