i have fallen out of working out and need help so if any of you guys (or girls) can please assist me in making me a workout program. . im 17 . im male . i still have my muscle . i lost endurance . i want to gain strength, speed, and endurance . also idk if youll need this but im 136 pounds, 5 ' 9 if u need more info just pm me much appreciation also no weights because of insufficient funds