Hi Christian !
What program would you suggest for my 16yo stepson that wants to start lifting ?
For the last three month, I got him on full-body Work out 4 X 10 of main lifting (squat, bench press, deadlift, etc.). Now I want to change his routine that most efficient and smart way.
Thanks,
Martin
Three lifts a day, full body, 5 sets of 5, 3-4 times a week.
DAY 1
Front squat
Push press
Power clean (beginner loads, just learn the lift)
DAY 2
Deadlift
Bench press
Pull-ups (use elastic bands for help if not strong enough)
DAY 3
Back squat
Push press
Power clean (same as Day 1)
DAY 4
Sumo deadlift
Bench press
Pull-ups (same as DAY 2)
Do that for 4-6 weeks… if he asks about doing more biceps tell him that he has to earn his curls by full squatting 315 and deadlifting 405!
Thank you very much Christian ! I really like your comment about biceps ! Made me laugh because, I asked him yesterday what he wanted to achieve and he replied “I want bigger biceps” I laughed myself saying " oh boy, you will do deadlift…" !!!
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