A
3x5 squat
3x5 bench press
3x5 pendlay row
3x10 pullups
3x10 ab roller
jumprope
B
3x5 squat
3x5 overhead press
3x5 deadlift
3x10 dips
3x10 ab roller
jumprope
its a 3 day workout split like aba bab
What kind of support are you looking for?
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Not sure what kind of support you are looking for. Is it better than nothing? Yeah. Is it optimal? No.
im not looking for support i meant feedback but it said that the title is already said mb
can i get help on how to optimize it
For what goal is this routine meant to train?
What is your current height and weight, along with age and gender?
How long have you been engaging in regular exercise?
What is your athletic background?
i want to train for strength. im 5 foot 8 and 170 pounds I’m 14 years old and male. i been exercising for a couple months. i played school soccer.
I actually wouldn’t change anything about your program. It looks very well rounded.
If you’re still trying to play soccer, make sure you dedicate time to cardio and agility as well. Gaining muscle will hurt both of these if you don’t.
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yea i think i will just do jumprope for cardio but when i play soccer i will do the agility drills the coach makes us do
Its up to you what you choose to do for cardio, but soccer players need to run. A LOT.
I’d be remiss not to recommend this as a primary cardio tool for you.
What I’m saying about agility is that you will absolutely lose it if not practiced alongside your weight training - even when it’s not soccer season.
Do what you will, those are just my recommendations.
Don’t neglect your protein 
Optimize it for what? Do you want the best carryover to soccer? Or are you just interested in getting stronger on the main lifts in the gym? Because these would yield drastically different training approaches.
i want to train for strength but have some things that carryover to soccer but now that i think of it next year im thinking of joining the wrestling team so i think i will switch my training focus to strength and wrestling
ok thank you
How about switching from high reps to low reps since I don’t see that at all…. You can’t stay on strength reps forever
Bro is 14… Right now is the perfect time for strength training.
A few years down the road? Yeah, absolutely change it up. But I’d be sticking with low reps high weight rapid progression until his numbers really plateau.
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How long has he been training for strength ? You can keep training for low reps but is the muscle getting bigger ? Is there room to gain more strength ? Bigger muscle is a stronger one . Hyper trophy and then low reps. Assuming his program is just that
Soccer is endurance. I’ve played for many years . Run and run more
He answers all this in the thread. Based on his time in training, there is a lot more room to get stronger, which almost by default at this stage in development means the muscle is also getting bigger.
Strength first, hypertrophy later - even if hypertrophy is the long term goal.
Thank you sir . You will get there bud . Don’t be afraid to ask questions
I definitely went the Hypertrophy route, which I think was a good call for wrestling, because you get a bit of that intimidation factor during weigh ins! You also definitely get a lot stronger as long as you’re still progressively overloading. Your muscles will also have good balance, as most bodybuilding programs cover every muscle group. I was also interested in getting jacked BEFORE I got back into wrestling though.
This isn’t to say your idea is incorrect, I’m just offering a counter point for the high school athletes that really want to look jacked while playing their sport. I would recommend having a deadlift variation though. I didn’t do that at the time, but as an adult looking back, that would’ve definitely helped because crazy strong hips are a wrestlers best weapon.
As a note on the program originally posted, squatting 3 days a week while wrestling (or even playing soccer) seems like a not great idea. Maybe go with a Lunge, Goblet squat or front squat. Same for deadlifting twice a week. I’d rather one session be a variation like stiff legged deadlift, Romanian deadlift, snatch grip deadlift, rack pull.. just something to mix it up a bit. I think even Hamstring Curl or another row would go great there. Not a bad idea to mix up your ab training too. Hanging leg raises, crunches, incline sit ups, decline leg raises all would be nice variations. I feel like I’m leaning towards you switching your split to ABC and turning day B into day C and making your new day B something along the lines of:
3x10 Reverse Lunges
3x10 Incline Press
3x10 2 Arm Bent Over Dumbbell Row
3x10 Lateral Dumbbell Raises
3x10 Hanging Leg Raise
This is a lighter day in the middle, which should help keep you from getting too beaten up but still pushing hard and having a productive session that will still help you build muscle and strength.
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