first for a bit of background info. on myself; i’m 16 and weigh around 70 kilos and in the process of bulking up to at least 80 kilos over this year. for the last 3 months i’ve been doing 5x5 workouts and got a little stronger but i’d rather work on getting bigger first and stronger as a secondary goal for a while.
my best lifts so far are:
deadlift - 120kg x4
back squat - 95kg x3
bench press - 65kg x5
can do about 25 dips and 12-15 chin-ups.
anyways routine proposed is like this:
day 1: back and hamstrings
deadlift - 5x3-5
wide grip pull-up - 4x8-12
bent over row - 4x5-8
glute ham raise - 4x5-8
db row - 4x8-12
day 2: shoulders and triceps
parallel bar dip - 4x5-8
seated overhead press - 4x5-8
db extension - 3x8-12
lateral raise - 3x8-12
reverse fly - 3x8-12 - might move this to back day id i feel my rear delts are too fatigued.
day 3: quads and calves
back/front squat - 4x5-8
split squat - 3x8-12
front/back squat - 3x8-12
standing calf raise - 4x5-8
seated calf raise - 3x8-20
day 4: chest and biceps
flat bb bench press - 4x5-8
incline db bench press - 4x8-12
standing db curl - 4x5-8
flat/inc. db fly - 3x8-12
concentration curl - 3x8-12