USAWA

hi noman, i’m not the most experienced all-arounder but here’s what i would suggest: pick a pressing movement, a pulling movement, and a squatting movement. train them until you plateau, then rotate new lifts in. add equipment as needed. an olympic bar and some plates will get you going, & you can add equipment as you need. a lot of it can be homemade to save money. for example you can rig up a vertical bar deadlift with some pipe & pipe fittings. i hope this was some help.

jf

Welcome noman! As for training programs, you need to select a type of program that will help you accomplish your set goals. Are you interested in gaining strength? Or are you more interested in improving your athletic ability thru functional strength? How much time can you devote to training? The answers to questions like these are very important in setting up the optimal strength program for someone.

Equipment needed can be very minimal for lots of exercises. If you have a bar and a few hundred pounds of plates you can do most strength exercises. There are lots of places to find bars and plates on the internet, or even probably at local businesses. I have spent years building my gym – it is impossible to get everything you want to start with. The basic starting point is a good bar, a set of 45 bumpers, and 300-400 pounds of steel plates.

Al

noman, there are almost as many programs or schedules as there are lifters. i’m a big fan of louie simmons’ conjugate method, & also of pavel tsatsouline’s athletic training. i would google these guys, as well as others, & see what you like best. i don’t think anyone can prescribe a program for you without know your fitness level, type of work, specific goals, etc. hope this helps,

jf