Not sure what to do.......

Hi there
I need some advice on a training program please. I used to use a 3 day split but I have been of for about 5 months. Is it better to start off with a 3 day split or 5 day program for 12 weeks and then change to a new program. Where can I find a decent program? My diet is all good so in that section I am fine. I am 81kg, 1.72m. The main aim for my workout would be to gain some muscle and get back into shape for next years rugby season.

Thanx

Would really appriciate some advice please.

Dirk go the downloads section of this site and download the max ot program. Check that out, I reckon that max ot is really good.

Mr White is right, Max Ot, is a really good training program... If your main focus is some strength and to add size this would be the way to go.

Rugby players train very differently to how Bodybuilders do though, if it wasn't for the size factor I would have said do some more reading on rugby specific weight training. A lot more strength and explosiveness orientated. Depending on how serious you are I would do research into the different muscle fibers and how to target the specific one for your sport.