Help me out create an exercize plan. (Pictures of me and Goal)

[EJMM]

So I'm finally taking the initiative. After some time without doing any exercise (Due to college and stuff) I'm retaking it (It is not the first time I'm doing exercise since last year I was very committed to it).

Anyway, this is me as of Today:

My Weight is 72 kg / 158 lbs.
Height is 182 cm / 5.97 ft.









And this is my Goal:



As you can see I'm aiming for a lean ripped body, I do not want to gain volume, just tone and shape.

What I would like to know is the workouts I should do, what type should I concentrate on and at what intensity.

 

[ngboiler]

I would recommend starting out with a simple 5x5 routine which you do 3 days a week. You aren't fat or anything, you just need some muscle under that skin. But you need a base to start from.

A 5x5 program is a great way to start that base. It consists of simple compound movements which is perfect for where you need to start from. It will add volume of course, but it's exactly what you need right now. You'll see some nice results within as early as the first month.

I'm not going to write the whole routine so check it out here: .

Also, to stay lean, make sure you stay hydrated and eat about 5 to 6 smaller meals throughout the day. It will help you burn the fat and keep your body filled with energy to build muscle.

I know you don't want to get bulky, and trust me, you won't at the stage you're at. This is a solid base you need to form.