WorKOUT Plan

Which routine is right for me?
To figure out what workout routine you should be following, some details are required:

How long have you been training?
What are your goals?
How many days a week do you want to work out and how much time do you have?

Just keep in mind that when you are trying to lose bodyfat, you will need more cardio as well as and to reduce your caloric intake, and you likely won't make strength or muscle mass gains as substantially or quickly as when you're focusing on muscle gain alone.

Also, do not forget to warm up first and save the more intensive stretching or cardio for after your weights workout. If you want to add more substantial cardio to your program, either do it on days you don't use weights, or do it after you do weights.


Workouts for the very beginner
Beginner?s routines are meant, to teach intensity, to teach good form for the compound exercises, and of course to grow -- gain muscle and lose fat. When all of this is learned, you can progress to a routine that does all of these things better.

See the workouts here

Workouts for the intermediate
By now you should have a good idea of what you are doing. For this reason, it is best to switch over to a split routine, where each body part is trained once (or perhaps twice) a week.
Ideally this would be done so that you can rest before the other days.

See the full body workout here
See the 3 days split  workout here
See the 4 days split  workout

The body does not like to change, and will get used to almost anything. To make progress you have to shock the body into changing.

Some general principles for constructing split routines