15 Year Old Aspiring Bodybuilder

Bigger Stronger Leaner
1

I’ve been training for a year and a half now and have decided to split up the bodyparts more. This is the routine that I have come up with after reading quite a abit on the forum.

All sets here are ramped. And the last set of each exercise is taken to positive failure working within that rep range. Will increase the weight when I have achieved the rep goal of that day as listed below. Although going into the gym every time with the mindset to improve, it is still very hard to increase the poundages from week to week as that is what I am striving for although I know it is impossible.

Thanks. Any criticism is welcomed as I am only looking to improve as fast as possible.

Monday
Rest

Tuesday
Chest
Low incline barbell
12,10,6,4,2, 6-10
Flat barbell 8, 6, 6-10
Cable flyes 3 sets of 10.
Back
T-bar
10,8,6,4, 10-15
Lat pulldown 10,8,6, 8-12
Rack pulls 10,8,6, 8-12
Unilateral pulldown 3 sets of 10

Wednesday
Hams
Seated leg curl
15,12,10,8,10-15
Standing leg curl
12,10,8, 10-15
Calves
Standing calf raises 15,12,10, 10-15
Seated calf raises 25,20, 20-30

Thurs
Shoulders
Smith high incline 12,10,6,4, 6-10
Lateral raises 10,8, 10-15
Face pulls 12,10,8, 10-15
Arms
Hammer curl 10,8,6, 8-12
Tricep pushdown 15,12,10,8,6, 10-15
Preacher curl 10,8, 8-12
Overhead extension 10,8, 10-15
Friday
Rest

Sat
Quads
Squats 10,8,6,4, 6-10
Leg press 15,12,10, 10-15
Shoulders
Single arm laterals 12,10,8, 10-15
Reverse pec deck 15,12, 10-15

Sunday
Arms
Seated alt off-set curls 10,8,6, 6-10
Close grip bench 8,6,4, 6-10
Single arm preacher 8,6, 6-10
Dead stop extensions 10,8, 10-15
Reverse cable curl 10,8, 10-15
Tricep pushdown 10,8, 10-15

2

I’ll bite. How is your nutrition? That will give you more results than any training program.

3

[quote]markwongty369 wrote:
I am only looking to improve as fast as possible.
[/quote]

hmm… is that so?

4

your Tuesday workout is a bit nuts. I’d split up back and chest if I were you

5

you have chest/back on the same day, and shoulders/legs on the same day… but a day for hamstrings?

look up John Meadow’s articles and do that

6

Weight and height would be nice too.

7

[quote]Ripsaw3689 wrote:
I’ll bite. How is your nutrition? That will give you more results than any training program.[/quote]

Nutrition is so so. Getting 1.5g of protein per pound of body weight everyday. Carbs I just eat enough to keep gaining weight at a moderate pace as I put on weight really fast if I don’t control that.

8

[quote]Mr. Walkway wrote:
you have chest/back on the same day, and shoulders/legs on the same day… but a day for hamstrings?

look up John Meadow’s articles and do that[/quote]

Thanks I’ve read them alr. And are you referring to the mountain dog training articles?

9

[quote]Bauber wrote:
Weight and height would be nice too.[/quote]

168cm tall. And 65 kg

10

[quote]rds63799 wrote:
your Tuesday workout is a bit nuts. I’d split up back and chest if I were you[/quote]

Yeah I guess I should soon as for now I’m quite weak so it still seems manageable

11

To me it seems some of your days have far too much volume for a beginner and how light you are. I would eat more and back off the volume some to add size.

12

[quote]Bauber wrote:
To me it seems some of your days have far too much volume for a beginner and how light you are. I would eat more and back off the volume some to add size.[/quote]

Which days have too much volume? And how much weight should I be putting on per month?

13

I don’t really like once a week training man but keep doing that until you stop progressing, I’d add a romanian deadlift kind of movement after the hamstring curls and leg extensions after the leg presses. Keep the protein the same and try to only have healthy fats and enough carbs to fuel your workouts/activity levels. Bodybuilding is basically about getting stronger over time in a high rep range.

14

[quote]myself1992 wrote:
I don’t really like once a week training man but keep doing that until you stop progressing, I’d add a romanian deadlift kind of movement after the hamstring curls and leg extensions after the leg presses. Keep the protein the same and try to only have healthy fats and enough carbs to fuel your workouts/activity levels. Bodybuilding is basically about getting stronger over time in a high rep range.[/quote]

I see! Thanks for the suggestion

15

[quote]markwongty369 wrote:

[quote]Bauber wrote:
To me it seems some of your days have far too much volume for a beginner and how light you are. I would eat more and back off the volume some to add size.[/quote]

Which days have too much volume? And how much weight should I be putting on per month?

[/quote]

Hard to say how much per month too many variables, like age, size, assistance, body type, etc.

As far as volume I would never combine some of the days you have. Split them up better as others have suggested. I hit every major muscle group as a focus per day every 7 days.

16

[quote]Bauber wrote:

[quote]markwongty369 wrote:

[quote]Bauber wrote:
To me it seems some of your days have far too much volume for a beginner and how light you are. I would eat more and back off the volume some to add size.[/quote]

Which days have too much volume? And how much weight should I be putting on per month?

[/quote]

Hard to say how much per month too many variables, like age, size, assistance, body type, etc.

As far as volume I would never combine some of the days you have. Split them up better as others have suggested. I hit every major muscle group as a focus per day every 7 days.[/quote]

Ohh any rough estimate? About 1-2kg per month?

Alright, thanks.

17

okay so ive decided to change the routine to this after listening to the advice.

monday-
rest

tuesday-
chest
Low incline barbell
12,10,6,4,2, 6-10
Flat barbell 8, 6, 6-10
Cable flyes 3 sets of 10.
1 tricep exercise

wednesday-
rest

thursday-
back
T-bar row 10,8,6,4, 10-15
Lat pulldown 10,8,6, 8-12
Rack pulls 10,8,6, 8-12
Unilateral pulldown 3 sets of 10
1 bicep exercise

friday-
shoulders
Smith high incline 12,10,6,4, 6-10
Lateral raises 10,8, 10-15
Face pulls 12,10,8, 10-15

saturday- legs
Squats 10,8,6,4, 6-10
Leg press 15,12,10, 10-15
Seated leg curl 15,12,10,8,10-15
stiff-leg deadlift 8, 6, 6-10
Standing calf raises 15,12,10, 10-15

sunday-
arms
Seated alt off-set curls 10,8,6, 6-10
Close grip bench 8,6,4, 6-10
Single arm preacher 8,6, 6-10
Dead stop extensions 10,8, 10-15
Reverse cable curl 10,8, 10-15
Tricep pushdown 10,8, 10-15

is this better than the previous one?

18

[quote]markwongty369 wrote:

[quote]Ripsaw3689 wrote:
I’ll bite. How is your nutrition? That will give you more results than any training program.[/quote]

Nutrition is so so. Getting 1.5g of protein per pound of body weight everyday. Carbs I just eat enough to keep gaining weight at a moderate pace as I put on weight really fast if I don’t control that. [/quote]

I was hoping for more detail. What do you usually eat ever day? Knowing your macros will help you adjust along the way so you aren’t putting on weight too fast.

19

[quote]Ripsaw3689 wrote:

[quote]markwongty369 wrote:

[quote]Ripsaw3689 wrote:
I’ll bite. How is your nutrition? That will give you more results than any training program.[/quote]

Nutrition is so so. Getting 1.5g of protein per pound of body weight everyday. Carbs I just eat enough to keep gaining weight at a moderate pace as I put on weight really fast if I don’t control that. [/quote]

I was hoping for more detail. What do you usually eat ever day? Knowing your macros will help you adjust along the way so you aren’t putting on weight too fast. [/quote]

I don’t count calories, I go by scale weight. If it doesn’t increase I’ll eat more if it increases too much I’ll decrease it a bit. I have a shake in the morning and at night. In between are 2 meals of chicken breast, steak and fish for another meal

20

Hey guys, I have a question and was wondering if any one of you could give me and answer or a suggestion. Would it be more advisable to say put on about 4lb a month for about a year which would lead to a 45lb-50lb of weight gain in a year which definitely would mean the size of my muscles have grown, however accompanied with a reasonable amount of fat gained which would have to be dieted off soon.

Or to gain slowly by putting on maybe 2lb a month for 2 years straight with no cutting in between which would lead to a 45-50lb gain after 2 years. However I would assume that this weight gained over the course of the 2 years would make me more muscular than the first option and less fat than if I gained it all in a year. Which one would be a better approach for putting on size?

Thanks, mark