re: 28 year old getting back into the gym-advice

correct, if we are being optimal, I would look at ppsa similar to 531....much more intermediate to advanced programming or programming for older individuals as the progression is slow

OP is 28, he needs to do a linear progression of some form

he should pick one of the following(no particular order, but im partial to greyskull) and follow it

1) stronglifts 5x5 (get the app)

2) greyskull(use aesthetics template, see thread on this board). known as GSLP

3) power athlete bed rock program on trainheroic app

4) Kinobody Greek god program- if you want this lmk, greg is a douche, dont pay for his shite. good trainer though, giant douche

so key is really to hit a linear progression program of some kind. if i had to pick for you above....either greyskull or kinobody and would favor kinobody. the others are nice though due to app.