alright. So At 17 I would make more progress on a total body training rather than on a split? When do you think I should addopt splits then? I can dedicate up to 4 days of training per week.
How does this full body split look?
Squat 5 x 5
DeadLift 5 x 5
Some type of Bench Press 5 x 5
Some compound rowing movement 5 x 5
Seated Shoulder Press 5 x 5
Bicep Curl 5 x 8
Dips 5 x 8
Weighed Crunches 5 x 15
Squats 5 x 10
Deadlift 5 x 10
Some type of Bench Press 5 x 10
Some compound rowing movement 5 x 10
Seated Shoulder press 5 x 10
Isolation exercise 1 5 x 10
Isolation exercise 2 5 x 10
Hyper Extensions 5 x 15
C (if there is one would be similar)
You said that you over did the last year of training. In my opinion, this plan is WAY too much volume. I really like the principles of the 5/3/1 program because it presents a workout that has you emphasizing the core lifts (squat, DL, bench, overhead press) followed by 2-3 exercises that are used to support everything else. You may want to look into that program for guidance.
As a side note, I know that EVERYONE is told this when they begin training (I was) and that you most likely won’t listen, but you need to stick to compound movements for now. Isolation isn’t of any great importance yet. You need to learn how to train before you can learn how to be a top notch bodybuilder.
When I started training, I did curls and skull crushers and the like for arms. Six months later, I had minimal results, so I dropped them and started to work up to heavy weighted dips and chin-ups, and now my arms are much bigger, and my strength in other lifts went up as well. Plus, having a few 45 pound plates between your legs and doing chins makes you feel like a true “badass.”