Hello Steemit community!

I am working out for 7 years now and I made some good gains, so I want to share some of my experience with you

Here is a picture of me from a couple of years ago (Yes, that is Sony Ericcson K800i !)

I had the best results from high frequency workout programs - that means training a muscle around 2 times per week
My top 3 favourite workout programs are:

1. Upper lower split

You do two types of workouts:

Upper body workout - all muscles above the waist, for example:

3 sets of bench press
3 sets of pullups
3 sets of shoulder press
3 sets of bicep curls
3 sets of triceps extensions

Lower body workout example:

3 sets of squats
3 sets of leg curls
3 sets of lunges
3 sets of calf raises

You do each of these two times per week for example
Monday - Upper body
Tuesday - Lower body
Wednesday - Rest day
Thrusday - Upper body
Friday - Lower body
Weekend - Rest

5/3/1 workout

This workout consists of four main movements - squats, deadlifts, bench press and military press.
You train 4 days per week, each day focusing on one of the main movements and some assistance exercises

It is more complex than the upper-lower workout, so you can read in detail here:
http://www.mensfitness.com/training/build-muscle/training-style-to-know-531-method

Full body workout

This is the simplest workout program and its the best one for beginners that are still learning the exercises
Example of a full-body workout:
3 sets of squats
3 sets of bench press
3 sets of pullups
3 sets of military press
3 sets of calf raises

You do this workout three times per week, for example on Monday, Wednesday and Friday

The cons of this workout is that it doesn't hit all muscle groups with maximum intensity and the workouts are usually longer.