Hi,
I am don’t know much about making weight lifting programs so I would like someone to make one for me. I have time to lift three days a week (monday, wednesday, friday) since I have class on tuesday and thursday. Thanks for you help. If you need to know anything else just ask.
Join a gym and let them make one for you. Or go see a doctor to have one made. It’s hard to create a weight lifting program online if we can’t measure your height, weight, pulse, how fast your heart beats when tired, etc. You might way 250 and we might create a program for a 400 pound man. Or you might weigh 180 and we might make a program for a 250. It all depends on the individual. Any good gym can help you with a program.
PHILBERT
Uh, if you’re a skinny guy trying to bulk up, go read my old posts. I made a long ass program for someone once. The thread is called “Attn: Ironfist” It uses exercises in Arnolds New BB Encyclopedia with page refrences.
So there’s a free one for ya 
Iron
This was a workout given to me by an Ohio State football player. He’s massive, and because he played at OSU, he had the opportunity to work with Dave Kennedy, one of the most sought-after Strength & Conditioning coaches in the land.
Day 1: Chest and Back
1 set warm up with flat bench
3 sets flat bench
3 sets incline press (straight bar)
3 sets incline flyes
3 sets cable crossovers
3 sets lat pulldowns
3 sets db rows
Day 2: Biceps and Triceps
1 set warm up curls (straight bar)
3 sets curls (straight bar or curl bar)
3 sets preacher curls (or dumbell curls)
3 sets bicep cable curls (or concentration curls)
1 set warm-up with flat bench tricep presses
3 sets flat bench tricep presses
3 sets overhead dumbell presses
3 sets tricep pushdowns
Day 3: Quads and Hamstrings
1 set warm-up leg extensions
3 sets squats
3 sets leg press
3 sets leg extensions
1 set warm-up leg curls
3 sets lying leg curls
3 sets seated leg curls
3 sets stiff legged dead lifts
Day 4: Delts, Traps, & Glutes
1 set warm-up military press
3 sets military press
3 sets dumbell press
3 sets bent over dumbell laterals
1 set warm-up upright rows (straight bar)
3 sets upright rows
3 sets shrugs (straight bar)
3 sets dumbell shrugs
3 sets Butt Blaster machine
3 sets abductor machine (50-100 reps)
3 sets adductor machine (50-100 reps)
Cardio: 30-40 minutes on workout days
40-60 minutes on non workout days
Abs and calves: all workout days (4) and one other day
1 set warm-up with seated calf raises
3 sets seated calf raises
3 sets donkey calf raises
3 sets decline crunches
3 sets bench leg lifts
Moderation is key… If you’re sandbagging the workout (getting your 12 reps without getting worked) then bump it up a bit. But it’s easy to kill yourself with this workout. I managed to stay on it 6 weeks before I got lazy. Good luck.
If you can’t figure out how to work a machine, ask someone bigger than you who looks like they have a clue. 
I never understood doing chest one day and tri’s the next day. After a good chest workout for size, your tri’s would be shot anyway so you wouldn’t have a chance to give them a sufficient workout the next day. Same with back and biceps.
But whatever works for you.
Iron
Give us something to work with. How much do you weigh? What height? What’s your goals? What equipment is available to you? Any injuries? Etc…programs need to be tailored like a suit to fit the person it’s for. You could just go buy any bodybuilding mag for some BS program that’s great for some guy on juice.
Help us, help you. 
Oh and I agree with Ironfist about the program posted in here. Working tris and bis right after chest and back??? I can see they are trying to do an opposite muscle program…which I don’t really believe in personally. First of all the entire program reeks of overtraining…you don’t even need to train biceps really…biceps are such a small muscle and are targeted more than enough on back day. Doing chest and back will ehaust the bis and tris and working them the next day would give you 0% gains since they would already be in a state of recovery and more than likely would hinder the work they received the day before. The result would be a waste of almost two days worth of work.
In the bodybuilding world there are tons of sought after coaches/trainers…but most of it is BS. They look at someone they trained who was prolly on juice and think that it’ll work for them too. The only way that program would work if you took juice…otherwise it’s useless in my opinion.
“I never understood doing chest one day and tri’s the next day. After a good chest workout for size, your tri’s would be shot anyway so you wouldn’t have a chance to give them a sufficient workout the next day. Same with back and biceps.”
Me either. I’ve always worked those muscles on the same day. the tris involved in the bench press, which is my core chest exercise, so I work my tris that day also. same goes for the back/bicep combo.
on a three day a week work out, I would group muscles like:
day one: chest/tris and shoulders/traps/neck
day two: back/bis and lats
day three: legs
with ab work everyday.
This always worked for me
“You ain’t got enough calcium to have a bone to pick wit me,
like a Gracie, I’ll choke a ***** out wit his own gi” - Rass Kass
I’m just a crazy dude but…
I always try to do my whole body when I work out. I try to get in 30 or so min of cardio bikes on my weight days and then do swimming/jogging on my non weight days with nothing but baseball or light exercise on Sundays. If I’m in the gym I work all of my body sometimes doing 3-4 exercisesper muscle group. Either way, by doing an all-body workout every time I lift, I know I’m covered for the next day or so; it just takes a while to get it all done. Oooh how I love the pain!
-ZC
thanks for the replies guys
btw, I am about 5’11" 150 lbs, my goals are to bulk up a little bit, not too much, I would also like to gain a lot of strength for all my muscle groups, and I have no injuries, and I have access to any equipment
Body for Life by Bill Phillips
Can’t tell you how much it helped me. It involves very sound ideas and I and a couple of friends can attest to its results. If you are committed, you will see good results in three months.
It’s a book that you could probably find in a book or vitamin store.
My kungfu training exercises (body-weight)supplement this workout for me.
BTW, I’m 5’11" and 190lbs. The first time I did the program I lost about 15lbs. of fat and gained about 5-7lbs. of muscle. Went from 110lbs. bench to 180lbs. and 120lbs. to 210lbs. squat in less than 6 months.
“Any style that can protect you is valuable; keep the ‘who’s style is better’ debate to yourself” - Me
Many of the worlds strongest men train the lats on chest-tri days too.
Many of the worlds strongest men aren’t going for bulk…
Dude if you wanna bulk up you gotta eat LOTS!! Go read my posts about eating
Iron
You don’t need to lift like a bodybuilder to get bulky.