Recommend me some workout programs or routines

j_c_29

I go to the gym twice a week and normally do a fully body workout of majority compound exercises. On other days, I play football/soccer. I am also eating a surplus of calories. Can someone reccommend me a good workout routine for muscle and strength building that I can perform for my twice a week gym sessions?

quiksylver296

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Tammyrae99

The app JeFit is bomb.com

jdog022

If you can add a third day then 3x a week full body can be a fantastic program

Chieflrg

If you are playing/practicing futbol currently, it probably is best to keep a 2x week schedule in the gym. In the off season move to a 3x week of hypertrophy would be a better route.