Here is my personal current weight training program, a three day split, training each area 2x per week. Six days on, one day off. This is not a good program for complete beginners due to the relatively high volume. If I am feeling especially wrecked and need to rest the body, I will take a day off and just go for a walk or play badminton (fantastic game, really). You will see that the rep range goal is mostly for muscle hypertrophy but will also increase strength. I absolutely love the drop sets going from 12/10/8/6 which enables you to increase weight used for each set.
This program is also comprised of MANY supersets. Supersets mean that you complete both exercises (usually antagonistic) back to back resting only as long as it takes to get to your weight or station and take a focused breath of air. After each set I rest just a minute to a minute and a half. I want to keep the heart rate, concentration, and ‘pump’ relatively high. An easy guideline is to rest between sets just as long as it takes you to be breathing normally. With this many supersets it is VERY helpful to hit the gym when it is not packed full of people training. Having to wait for someone to finish their set on a bench or machine can get frustrating and ruin your ‘flow.’
Diet and rest is just as if not more important as your time under the iron, training your heart out will be all for naught if you are partying every night and eating crap processed foods. Diet really is not difficult, shop the perimeter of the store (sans bakery) and eat as natural as you can. No one ever got fat from eating too many apples and carrots. As long as your diet is in check you don’t need much in the way of supplementation; a good multi vitamin, fish oil, and whey protein will cover your bases well. If you are used to eating fast food or nuking your dinner, here are some great links to get you started;
http://www.marksdailyapple.com/#axzz2lluiNRn7 – Marks Daily Apple is a plethora of great free information the centers around the Primal Blueprint. Primal Blueprint is a fantastic resource, I am not strict as I incorporate brown rice and dairy into my diet quite a bit, I am Primal-ish.
http://www.thefoodee.com/ – The Foodee is a salivating collection of Paleo recipes that will give you no excuse for saying, “Whats for dinner?’
The last CRUCIAL part of any progressive training program (powerlifting, CrossFit, bodybuilding, sport) is preventative care that includes soft tissue work (Active Release) and chiropractic adjustments. It is vital to keep the joints and tissues moving correctly and not let scar tissue build from the repeated micro tears in the muscles caused by training. If you are serious about your training, your body, and your health you must keep it in top tier condition. If you are training hard I recommend that you receive some sort of preventative care at least once every 4-6 weeks. If you are experiencing any acute pain that is interfering with your daily activities, get in as early as you can.