I'm a senior in college studying computer engineering, so I spend a lot of time sitting in class and/or in front of a computer. I want to commit to a fitness routine before my sedentary lifestyle starts affecting my health. Now is a good time to start since I have free access to my institution's gyms and a fairly flexible schedule.
My problem is I have no idea where to begin. Googling "workout routines" or "fitness programs" hasn't been helpful, since many of the results are geared toward rapid weight loss or "5 minute abs" garbage. I'm looking for a general fitness routine with some emphasis on hypertrophy, preferably one that is backed by research or success stories.
Currently, I'm 5'11 and ~150lbs (~68kg) so I'm a bit on the underweight side. My bench, squat, etc. aren't too impressive, nor is my cardio/endurance. I have worked out sporadically in the past, and I tried working with trainers on a couple occasions, but I never stuck with it after using up my sessions.
My main goals now are...
- Gain muscle mass and reach 170lbs (~77kg) (hypertrophy)
- Strengthen my core (it's pretty weak now, so it reduces my stability/balance)
- Increase my flexibility (can't quite touch my toes)
- Improve my cardio/endurance (I can run a mile... but just barely)
- Enhance my diet (which is too microwave-dependant)
- Find or create a concrete, easy-to-follow routine to facilitate these goals
Ideally, I want to be able to walk into the gym with a checklist of things I can knock out one by one. Motivation isn't as big of an issue when I know exactly what I've got to get done. Things to do outside of the gym are important as well.
Anyway, I hope I'm not being too vague or general here. Don't craft me a routine yourself, but rather point me to some good resources (websites, books, etc.) where I can find routines that meet my needs or at least shed some light on creating one of my own.
Thanks in advance!