I’m a 6’1" 178 lbs., 16-year-old athlete looking to add power for basketball. My estimated body fat percentage is in the neighborhood of 8%. Here’s my 4-day split to help mewith this goal. I’m no working at any percentages, just rep maximums. I’m just getting serious this week since my season ended and I’ve never seriously full squatted or done hang cleans, so I’ll progressively increase the intensity, and possibly volume depending on my response to the training.
Regarding supplements, does anybody have any thoughts on a 16-year-old taking creatine?
Estimated Max Lifts:
Full Squat - 210
Bench Press - 190
Deadlift - 250
Hang Clean - 115
Monday, Thursday - Lower Body
Hang Clean - 4 x 5
Full Back Squat - 4 x 6
DB Jump Squat - 4 x 5
Romanian Deadlift - 4 x 6
Assisted Natrual Glute-Ham Raise - 5 x 5
Weighted Decline Sit-Up - 3 x 12
Side Bend - 3 x 12
Tuesday, Friday - Upper Body
Bench Press - 3 x 5
Incline Press - 3 x 5
DB Shoulder Press - 4 x 6
One-Arm DB Row - 4 x 6
One-Arm Pulldown - 4 x 6
Hanging Knee Raise - 4 x 10