Finally been cleared to work out again so any and all recommendations are appreciated thank you
If your goal is gonna be lean mass I recommend one called lean mass 15 by Shawn perine.
We couldn't do the splits it said to do Cuz we work out at the gym at work and it's closed on the weekend so we done it 4 days a week and kept going in order. Ex: Mon day1, Tues day2, wed rest, Thurs day 3, Fri day1. Then rest on the weekend and start back up with day2 on Monday. Really good HIIT workout.