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Check out "Strong Lifts" (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) and/or "Starting Strength" (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki) - I think they are both good programs.

I'm not doing the deadlifts and cleans from these right now since I can't seem to get the form right and IMO you will need really good form to not hurt yourself on these 2 lifts. So, I'm not really doing either of those.

My program looks kind of like:

Monday (Bench)/Wednesday (Press)/Friday (Bench):
(2x5 = 2 sets, 5 reps each, etc.)
Squat: 2x5 45# warm up
Squat: 1x2 1/2 working weight warm up
Squat: 3x5 working weight
Bench/Press: 2x5 45# warm up
Bench/Press: 1x2 1/2 working weight warm up (you might add another set of 2 reps at 3/4 working weight after your working weight gets up there a bit)
Bench/Press: 3x5 working weight
Back Extensions: 3x10

+

(Monday)Chin-ups: 3x10
(Wednesday)Curls: 2x5 light warm-up
(Wednesday)Curls: 3x5 working weight
(Friday)Pull-ups: 3x10

I started squat, bench and press at 45# (empty bar) and go up 5# per workout (squat) or 5# per week (bench/press) for the working weight each time you are able to complete the 3 working sets.

I do "chin-ups" and "pull-ups" on the lat pull machine since I can't do real ones yet - if you do this - add 5# per week here too.

I do a half hour of cardio on Mon/Wed/Fri - 15 mins before and 15 mins after lifting (usually treadmill walking before and recumbent bike intervals after). I do an hour of mixed cardio on Tuesday and Thursday. I should probably do more on the weekends.

I plan to stick to this general plan for a year or until I can lift at least my body weight on each main lift (except curls) - then I'll re-evaluate.

Pretty much, no matter who you ask you will probably get different and often contradictory advice. But, I think the following are generally accepted basic principles (keeping in mind the bit I just said about no one agreeing :) ):

1. Lift heavy weights (6-7 on a 1-10 scale) more reps (8-10) to build size
2. Lift heavier weights (8-9 on a 1-10 scale) fewer reps (3-5) to gain strength
3. Don't lift the same lifts on consecutive days - skipping a day will help you recover (you may need more rest later when your lifts get heavier - you'll know)
4. It's ok to do cardio daily
5. Get enough protein - unless you are a vegetarian - this shouldn't really be a problem and supplements probably aren't necessary (although I take a multi-vitamin/mineral, calcium and D3)
6. Get enough sleep
7. Warm up before you work out
8. Stretch after you lift
9. Incrementing your weights is critical
10. The easy part should be controlled - the work part should be explosive
11. Good form is important to prevent injury
12. Variety (different lifts, grips, etc) is good for you
13. For a beginner especially, compound exercises are better then isolated exercises (i.e., bench press versus machine flys)

Good Luck!

Hi,

That should be fine for now. The only things I can think of are:

- There is some overlap between upper body and back - I'm thinking things like lat pulls, rows, etc. This might ultimately require a rest day between them. But this probably, IMO, won't become a problem for some time.
- If/when you need more rest days - by splitting upper/lower, you will be getting fewer sessions for each. For example, if you needed a rest day between each workout day - then you would only be training upper or lower a maximum of twice a week.

But these shouldn't really be problems right now. Right now, the biggest things you can do are to actually drag yourself to the gym until it becomes a habit and start logging. They say if you do something for 21 days it becomes a habit.

Logging, both what you eat and what you lift is important because it helps you keep on track. Logging your food keeps you under your BMR and will lead to weight loss. Logging your lifting allows you to keep track of your weights so that you can increment them regularly - you should be able to increase your lifts by 5 lbs a week on all lifts for several months (when this stops being true - then you may need a more complex split, more rest, higher intensity, etc.)

One warning - lifting will, in my experience, really put a cramp in your weight-loss (but this is ok). I was losing about 10 lbs a month reliably for several months - then I started lifting. Now, if I lose 2-3lbs a month I am happy. But - during those first few months, I had lost no inches - anywhere. Now, even though I am losing less weight - the inches are finally coming off.

Good Luck!