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Hi Bro, hindi ako expert but maraming magagandang programs sa internet. I suggest you read them and pili ka na lang ano yung swak sa schedule mo. Same tayo thrice a week lang dahil sa work. Before I was following stronglifts 5x5/starting strength 5x5 for 3 months. Pwede yun ang gawin mo for starters. Ok yung program kasi lalakas ka and once tapos ka na sa program may base strength kana. Currently I am doing push, pull, legs workout. Thrice a week din ang design ng program. You can also check it out if interested ka.
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