Gym baws - program recommendation

6'2" 230. Played tight end in high school, still pretty fit, but keep dealing with a hammy. I need a good structured program to keep me balanced, progressing, but not overreaching and hurting myself.

So a more calisthenic approach as opposed to weights? Any good hammy rehab ideas?

Rocket, you disagree?

Run short sprints after your weight training daily. Start off with 2 and then add one every two days.

Calories in/Calories out. Cut your calories and carb intake

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Completely cut out sugar. Cut out carbs as much as you can

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So cut out the 2 things that help muscle recovery?

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Rigorous light weight exercise and run 2 or 3x a week. That'll drop you 20 in less than a month

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Never mind I see you have no idea what you're talking about

If athleticism is the goal then pick any of the major college football programs that have their workouts posted online.

if athleticism is the main goal

You first need a mobility or dynamic workout. Look up Kelly Starret or Joe De Franco.

What do you prefer in a gym. For instance, I prefer barbells, dumbells, kettlebells and equipment such as the ropes, tires, sledgehammers, beer kegs. Olympic rubber and iron plates are both good.

Focus on the explosive movements such as squats, push presses, learn how to perform high pulls, power cleans.

kettle bell swings and snatches.

tire flips and sledge hammer swings/strikes work great

if you gym has a prowler to push and do sprints with then use it.

you dont need to do hundreds of reps as long as each reps if explosive.

now if you are looking for a pump an aesthetics then you need to do more machines, and bodybuilding work.

if you are 150 pounds and a man

then a sub 17 three mile should not be an issue.

I'll look those two up. I've heard of Franco but not Starret.