Hey everyone, first time poster here

Wondering if anyone had any suggestions for a good beginner - intermediate workout routine?

I'm more focused on staying lean (which I know has a lot to do with diet) than gaining a lot of muscle mass but would still like to build a decent amount.

Currently 6'1 about 185 lbs

I goto the gym about 3x a week but mainly do a basic exercises to stay fit (cardio, bike, weight training etc) and try to hit all muscle groups when I go but I don't follow any routine and I'm rarely sore the next day

Anyone know if I would benefit from following a small-medium intensity workout routine? (Would like to stay at 3-4x per week as I have a lot of class/studying etc)

+ Gym is a 3 minute walk from where I am which is nice

Lmk guys any help is appreciated

Here is a pretty great workout, i would suggest taking a day off between A and B then 2 days off after B. It's structured so you can copy and paste to keep track of weight and reps.


THE WORKOUT
WORKOUT A
1
BARBELL SQUAT
5 sets of 5 reps
1.
2.
3.
4.
5.


2
BARBELL BENCH PRESS - MEDIUM GRIP
5 sets of 5 rep
1.
2.
3.
4.
5.


3
BENT OVER BARBELL ROW
5 sets of 5 reps
1.
2.
3.
4.
5.


4
PULLUPS
2 sets of 8 reps
1.
2.

5
SIDE LATERAL RAISE
2 sets of 8 reps
1.


6
SIT-UP
2 sets of 15 reps
1.
2.


WORKOUT B
1
FRONT BARBELL SQUAT
5 sets of 5 reps
1.
2.
3.
4.
5.


2
SEATED BARBELL MILITARY PRESS
5 sets of 5 reps
1.
2.
3.
4.
5.


3
BARBELL DEADLIFT
5 sets of 5 reps
1.
2.
3.
4.
5.


4
BARBELL CURL
2 sets of 8 reps
1.
2.


5
SEATED TRICEPS PRESS
2 sets of 8 reps
1.
2.

Goals are strength or size?

send da fgz i can do this

Every new lifter always says that they want to stay lean over putting on muscle mass, but would still like to gain a decent amount of muscle mass LOL

I'd say size over strength

it's so easy to do