starting out

Hey all
Been browsing the forum for abit now so decided to join
I'll be 17 end of this month and will be joining a gym, but only going to be able to gym on mondays, wednesdays and fridays, also been doing basic calisthenics for a month, so can somebody please tell me if this program is good enough to gain some decent size for my age

warm up:5 mins light cardio
10 push ups
10 chin ups

Mondays
Tricep dips 8-12 reps
Tricep pull downs 8-12 reps
Tricep extensions 8-12 reps
Bicep curls 8-12 reps
Chin ups
L seat
Repeat for 4 sets.

Wednesdays
Reverse grip lat pull down 8-12 reps
Lat pull down 8-12 reps
Dead lift 8-12 reps
Pull ups
Chin ups
Repeat for 4 sets

Friday
Dumbbell shoulder press 8-12 reps
Lateral raises 8-12
Leg extentions 8-12 reps
Calf raises with barbell 8-12 reps
Bench press 8-12 reps
Dumbbell flies 8-12 reps
seated pec deck 8-12 reps

Repeat for 4 sets

Thank you all

If you are doing a 4day split and mass is what you are looking for why not do chest with triceps, back with biceps, legs, shoulders.

This way you can incorporate more compound exercises without over training one muscle group.

The exercises you have in there looks ok. Would maybe add in some close grip bench press, bent over rows, bent over reverse flyes and upright rows.

I think what you have is fine for a beginner. Don't stress about the different movement and all that just yet.

The fact that you are doing something will make a difference in your physique.

I say keep to what's there on your program and see how it goes. You can always add in stuff as you learn and progress.

Just keep in mind that form is way more important than throwing big weights so while you are still learning, make 100% sure that you're doing it right and you will be golden!

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Hi TommyL,

No matter what your training routine looks like you only put on decent muscle if you eat BIG, and the right food. Most people take years for that info to really sink in. What you've suggested is an ok routine for a beginner. You can switch it up after a month when your muscles are used to being worked.

What made you want to join a steroid forum at 16? I know everyone is talking about doing them, but steroids should be the furthest thing from your mind for a few years at least. You haven't mentioned steroids in your post, but please just be aware of our rules.

Nobody on this forum is ok with school kids doing gear. It can permanently damage your endocrine system if taken too young and your natural testosterone levels only peak in your early 20s. After taking steroids that peak might not happen.

I must sound like an old hypocrite but I'm just looking out for you.

Your workout looks good.. But for a 3day split why don't you think about doing a powerlifting kind of workout.. Workout A and B

You will need to alternate between workout A and workout B. So for example, workout A would be performed on Monday and workout B on Wednesday, and then back to A on Friday.

Workout A

Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
Pushups 3 x Failure

Workout B

Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pullups 3 x Failure

This is just like one part of it.. Go see my thread "Incorporating powerlifting in bodybuilding", the workout is explained nicely there with other compound movements for bicep etc..

Sorry I see its a 3day split and not a 4day. Disregard my previous post.

smally99 wrote: Your workout looks good.. But for a 3day split why don't you think about doing a powerlifting kind of workout.. Workout A and B

You will need to alternate between workout A and workout B. So for example, workout A would be performed on Monday and workout B on Wednesday, and then back to A on Friday.

Workout A

Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
Pushups 3 x Failure

Workout B

Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pullups 3 x Failure

This is just like one part of it.. Go see my thread "Incorporating powerlifting in bodybuilding", the workout is explained nicely there with other compound movements for bicep etc..

This advice is really good. The above workout is Rippletoe's Starting Strength routine, I highly recommend that you follow this routine...you'll grow like a weed as long as you eat to grow

hey guys, thanks for all the replies, im probably gonna gym 5 days a weak instead of 3 and gonna do more research

Have a look at Starting Strength, for a beginner there's no need to be in the gym 5 times a week, 3x a week incorporating heavy, low rep, (heavy for you, once you have the form down) compound lifts (squat/DL/bench/OHP) is far better for strength/muscle growth.

Spend time building a good strength base before you start playing with cables & the like. It will serve you much better in the long run.