A good workout for a 16 year old

[Legion Kreinak]

My cousin was wondering what a good program would be for a 16 year old, at an intermediate training level. He wants alot of bulk first, then he wants to get sculpted. Any help would be appreciated.

 

[Exodus]

just do anything.............. for a 16 year old, you will grow putting up other peoples weights

X

 

[gettinlarger]

Heavy compound movements, my man.

 

[erickthegreat11]

1. 2 reps for 6 sets 90%+ 1RM 5 minutes minimum between sets

when this gets stale do.........

2. 3 sets to failure @9-11 reps 2-3 minutes rest minimum between sets (increase poundage w/11 reps reached)

when this gets stale do..........

3. 6 reps for 3 sets @9 rep failure weight 3-5 minutes rest between sets

when this gets stale...........go back to #1

been doing this for a couple months and is working well.


NOTE: 2X6 (#1) is only for compound movements! 2&3 apply to all movements.