so i had no gym subscription for the last 2.5 years. this long break started after i had a yuuuge kitchen hand injury (posted about it before, NSFW pic 2 days after surgery for those interested)Spoiler!
didnt train at all for like 6 months. since then i got some dumbbells and stuff to train at home but not alot of results (wasnt consistent enough & worked without a program.)



anyway i finally signed up to a new gym nearby. thinking about which program i should start with.. alot of options.
my shape today is kinda meh. a bit better than the average dude maybe.

stats: 5'7, 148lbs.

looking for a program that i can stick with for at least a few months.. main goal is to gain mass. im planning on starting a bit slow weight wise (dont want to hurt my body after not training hard for a long time. especially my left hand which is kinda at high risk for injuries nowdays with all the scar tissues and tendons weakness.)
i also prefer something without squat due to some back problems.



any specific programs i should look at? so far im thinking about SS but i saw alot of negative comments about it here.
thanks and reps(untill im out)!!!!!