So one of my brother in law is a freshman in high school. He’s pretty athletic, but he for sure needs to get a helluva a lot stronger if he wants to compete with the guys in HS. My wife and I decided for Xmas to buy him a squat rack, barbell, 250lbs worth of bumpers, and a doorway pull up bar.
With no bench press, what type of workout should I have him do? I’m thinking these exercises fit what he can do with just a barbell that’s not overly complicated:
Legs - Back Squat, Front Squat, Lunges, RDL
Pull - Deadlift, Power Clean, BB Row, T-Bar Row, Chin-Ups/Pull-Ups, BB Curl
Press - OH Press, Push Press, Floor Press, Dips, Push Ups, Landmine stuff
I’m thinking to just keep it simple for a few months having him do a 4x8 or 5x5 and then get him into 531. In terms of how the training week would look I was thinking something like this:
DAY 1
-Back Squat / Abs
-OH Press / Chin-Ups
-Dips / Lunges
DAY 2
-Deadlift / Push Ups
-Floor Press / BB Row
-RDL / BB Curls
DAY 3
-Front Squat / Abs
-Push Press / Pull-Ups
-T-Bar Row / Landmine Press
