PKK, thanks for posting your own thread here, like I asked, so we can help you. I am okay with total body workout three times a week, absolutely what I would recommend for your height and weight, I want to know the specifics: exact exercise, weight used, rest between sets, total time to complete workout, etc... Sorry for having to disagree completely with scotty on this one. It is actually called a "high intensity" workout and when it was originally created had all the evidence to support that it is a program your body doesn't adapt to, it constantly shocks your body into growing and your body cannot ever figure out the train/rest/train/rest/train/rest/rest split. I personally wouldn't recommend it to an older person with years of training experience, but I know for a fact that at your age your body produces enough chemicals for this not to be overtraining you, and actually offers you the optimal growth opportunities.

scotty, I too am glad you are available, please stay along for the whole ride. I have a request though, PKK has to put on weight!!! When I was 21 years old I gained 33lbs in eight weeks, going from 135lbs to 168lbs from 11% bf to 14% bodyfat, eating three times a day, all homemade foods and only drinking whole milk between meals and after dinner, no supplements whatsoever. I was also on the exact same split we are talking about, a total body workout three times a week each workout only lasting between 45 minutes to an hour and 15 minutes.

I know it is very very very difficult to offer any advice that seems to not be completely pure/healthy/clean, but please consider he has to have a massive increase in his caloric intake and he cannot do that without fat, please consider not dissuading him completely from this approach.