Background info - i’m 17, 170lbs @ 6ft (12% BF or less my estimate), trained a little in school before but nothing hardcore.
This is what i’ve put together for a training plan after reading some articles.
Monday: Chest and Triceps, abs
Tuesday: Back and Biceps
Thursday: Quads and Hamstrings
Friday: Shoulders, Calves, and Abs
Saturday and Sunday: off
Decreasing weight for all exercises, 1 Warm up set–first exercise, 20 reps.
First set 6-8 reps, second set 10-12 reps, 3rd set 12-15 reps. Abs, 3 sets of 10 for all.
Tempo: 2 seconds concentric, 4 seconds eccentric
Chest and Triceps, abs
Incline Bench press
Back and Biceps
Barbell Bent Over Row
Quads and Hamstrings
Stiff Legged Deadlifts
Shoulders, Calves, and Abs
DB front raises
Standing Calf Raises- 2 sets
7:30 - 2 whole eggs, 2 Egg whites, Cup oatmeal, 20Oz glass milk, Apple
10:45 - Protein bar
12:00 - chicken nuggets, Milk
1:00 - Protein bar
3:30 - Chicken breast, Cup oatmeal, 20oz glass milk, Apple
4:30 - workout
5:30 - Whey with 24oz grape juice
7:00 - Chicken breast, cup oatmeal, 200Z milk
8:00-Cup of Nuts/Cashews, Brocolli, Milk
9:30 - Cup Cottage cheese
No supplements except whey.
What do you guys think?
My short term goal is to gain 15lbs in the next three months with MINIMAL fat gain. I’ll probably do some cardio in the summer because I want to be cut up (even if I don’t have that much muscle).
Goal for 2 years: 190lbs @ 5% bf
What advice would you give me to help achieve my goals?