strength program

The fastest intermediate routine for gains would be the Texas method

>>37032848
>>37033784
>>37033822
is pplx2 a good routine for a skelly beginner

>>37033822
thanks for the reply mate, looked into it seems pretty good ill give it a go

>>37032848
Candito's programs are great for someone at your stage of development, both his 6 week strength/hypertrophy and his advanced bench/squat programs. When programming the latter programs choose a realistic goal weight like 10-15lbs on bench 15-20lbs on squat. As mentioned Texas method is good too, superior to madcow imo.

>>37034313
>recommending Candito's advanced bench/squat programs to someone who benches and squats less than 2 and 3 pl8 respectively

>>37033903
No start with SL (StrongLifts 5x5) while bulking, ppl is an intermediate routine

>>37032848
Ppl is more oriented on size or aesthetics, depending how you run it

Westside is good for someone around your level if all you care about is improving strength

>>37032848
Any type of Heavy-Light-Medium setup will prolly work well.
Example:

Mon
Heavy Squat + Press, Medium Pull
Squat 5x5, 5x(~55, 65, 75, 87.5, 100)%
Bench 5x5, 5x(same)
Rows 3-4x6-8
Core assistance

Wed
Light squat, light press, heavy pull
Light Squat (or front 5x3 front squats ramping to triple, or lunges 3-4x6-8)
OHP 5x5
Deadlift 1-4x5 (depending on the need for volume)
2 assistance lifts (ex: pull ups)

Friday
Medium Squat, Medium Press, Light Pull
Squat 5x5 working up to ~80-90% of 5RM, back off set 1x8-10 using ~65-75% of 5RM
Incline Bench 5x5 ramping to 5RM
Power Clean (or pull/chin ups if you dislike)
Dips
other isolation

Madcow is a good, proven program following a general HLM setup that gives both strength and hypertrophy, can recommend

5/3/1