The app Boostcamp has a lot of routines. 5-3-1, PPL, etc.

Most routines can be adjusted to the number of days you want. I am doing a 4 day a week routine, but sometimes it takes me 8 or 9 days to do the 4 workouts instead of 7 days. It’s not big deal.

Is your goal to put on muscle, lose weight, both?
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Just do Calisthenics at home, imo.

There's plenty of youtube channels out there that you can follow for free.

I'm subbed to this guy https://www.youtube.com/c/OFFICIALTHENXSTUDIOS

Get a plyo box and a power tower if you need to, but you can do Calisthenics for nothing.
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Definitely true. I get bored with body weight exercises but there is a ton you can do with very little

With a pull-up bar and bands you can do almost anything.
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Both. I’ve always been an overweight kid and the only time I was in decent shape was when I was in the military. Years of kids and eating like shit got me back to where I was. I’ve been fine tuning my diet but now I need to get my ass moving more.
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A body in motion stays in motion..

Getting active should help with any pains you've got as well (if you've got any). Back pain, knee pain, etc.
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I take 10 g of malate 2:1 about 30 minutes pre workout. That gives me an effective dose of 6g of citrulline
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I started with reddit's body weight recommended routine a couple years ago, focusing on progressive overload just 3 times/week, and made a ton of n00b progress that I never really achieved with other types of workouts like p90x and their 6 days/week 90 minute stuff.

After ~18-24 months I got kind of bored with it and wanted a more focused workout as opposed to full body movements, so I made a few workouts with the thought of ~5 sets per muscle per day and ~10 sets per week per muscle.... each day has a little bit of core and full body movements, with a heavy arm day and light arm day, heavy leg day and light leg day, and heavy chest/back day and light one... trying to hit everything a couple times/week without working out 6 days per week or 2 hours/day.
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Massage gun is a fucking game changer
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I set a deadlift PB a few weeks ago, which at my age I have to be happy with. I'm still using programs I purchased in 2017 from the Barbell Medicine people, who I highly recommend for information.
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Last week I tore a callus on a non-preferred lifting bar; it was the only DL bar available at the time. Gnurling on it is sort of raised. I hook grip all of my singles for deadlift, and even the smallest bit of a bar shift in my palms can result in skin tears.

Such a small thing but now its interrupting both my training and my golf. :-)
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Had some knee pain when doing Hack Squata tonight. Weight wasn't even that much. Suggestions?
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I've run into some knee pain in my right knee for years now. I can't tell if it's some sort of structural issue, overuse, etc.

I find the best thing for me is lunge squats. Start light, just get those knees warmed up. I generally go for the 6-10 rep range on each leg. I'll continuously do those in between sets of squats and it does wonders.

I also think I may have found an issue in my form. I believe my knees are buckling inward when I am on the up, which apparently puts more stress on the knees. I've made a conscious effort to keep the knees locked in position and that's seemed to help a bit as well.

But if you've got an actual injury, I think the best thing to do is not aggravate it. If you really don't want to stop working, maybe just do some body weight squats until you're back online.
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With the hack squat even if you are slightly off on form and/or foot placement it will destroy your knees.

If you already have knee issues then best to avoid hacks as they can be really hard on knees.
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If you are in pain from all types of squats, a leg extension chair/machine will give you good quad development without knee pain most of the time, while a hamstring curl machine will help with the posterior chain.

Generally first though you should try a "light" squat variant like goblet squats and progress to something harder in time if you are not getting pain from that.

I have crepitus in one of my knees and wearing knee sleeves has really helped me hit depth with my squats and also helped with some of the pain I occasionally feel with the exercise.

This article from the Barbell Medicine crew is worth reading. You don't have to read it all, I recommend starting from "Part 2: Exercise".
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We're all getting old, Billay.

Sigh.
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