please help me build a workout program

[ultralars]

monday:
Bench press 3 sets 7-8 reps( was originaly doing the 5 x 5 thing but hit a plateau so i am going to change back in 3 weeks when my strength start to grow again)
incline dumbell press 3 sets 8 reps
deadlift 5 pyramiding sets 50 first 3 sets 7 reps then 60 7 reps then 70 5 reps
shoulder press 3 sets 8 reps
rows 3 sets 8 reps
going to start doing pulldown rear too

tuesday: abs and cardio


Wednesday: back
pull ups 3 sets to failure
pulldowns( rear )
shrugs 4 set 8 reps


thursday: abs and cardio

friday: same as Monday except that my incline bench press is going to be with a barbell

please help me build a workout program and advice me which exercise i should have on which day

 

[JDid23]

not good. what are your goals?

 

[ultralars]

getting big and strong fast i am 15 by the way

 

[JDid23]

getting big and strong fast i am 15 by the way

if you want to get strong, stick with a strength routine like rippetoes 3x5 imo.. Check out the sticky's.

Also, getting big will come down to your diet. How is yours?

 

[ultralars]

it kinda blows :/ i am having trouble getting enough protein
but you said that my workout was not good, so whats the negative parts about it?

 

[JDid23]

it kinda blows :/ i am having trouble getting enough protein
but you said that my workout was not good, so whats the negative parts about it?

Well, here's your routine

monday:
Bench press 3 sets 7-8 reps( was originaly doing the 5 x 5 thing but hit a plateau so i am going to change back in 3 weeks when my strength start to grow again)
incline dumbell press 3 sets 8 reps
deadlift 5 pyramiding sets 50 first 3 sets 7 reps then 60 7 reps then 70 5 reps
shoulder press 3 sets 8 reps
rows 3 sets 8 reps
going to start doing pulldown rear too

tuesday: abs and cardio


Wednesday: back
pull ups 3 sets to failure
pulldowns( rear )
shrugs 4 set 8 reps


thursday: abs and cardio

friday: same as Monday except that my incline bench press is going to be with a barbell

please help me build a workout program and advice me which exercise i should have on which day



On Monday, you're doing way too many exercises imo (you want a 3 day split).Bench, Deads, military (after bench and incline), rows.. Also, your military comes after your incline and bench, so i don't think you'll be able to perform optimally on it.

Then, lets take a look at your next workout- pullups, pulldowns, and shrugs. Compare this to monday. You also don't need pulldowns since you have rows/pullups/deadlifts for back. I also commend you for including those 3 exercises because they are the 3 best exercises for back. On a positive note, your exercise choice is very good (besides no squats). Just need to put your days together properly and i am sure you'll be well on your way.

This is on top of the fact you have no legs besides deadlifts. Do you want a 3 day a week full body workout? If you don't like rippetoes (check this out in the sticky's) i can show you something i made up that gave me great results a few months back, or you can come up with something on your own again. Also, what are your current lifts and height/weight?


As far as diet goes, protein is what gets you big and strong. You're gonna need to consume a lot of it if you want to grow.

Good luck!

 

[ultralars]

thank you very much!!
this is exactly the answer i have been asking for on so many different forums.

my height is 169
my weight is 67.5 kilos
dead lift max: 100 kilos( pretty sure i can do 110)
benchpress haven't maxed for quite a while but i can lift 60 kilos 5 times
in military lift i am pretty sure i can do 40 ( i was suppose to set it to 25 one day but with an accident sett it to 35 and managed 5 reps)
i don't really care if it's 3 day workout or 2 days whatever works the best is my choice.

i am interested in the the program you came up with. but i hope that i can replace squats with something else.

cause, i am quite a gassy person, and last week( it's the only time tough ) i let out a rip when trying to deadlift fast. it was exstremly embarrassing and now the tough of it happening again scares me away from exercises like squat and forces me to go lower weight, bad form and slow while deadlifting

 

[JDid23]

thank you very much!!
this is exactly the answer i have been asking for on so many different forums.

my height is 169
my weight is 67.5 kilos
dead lift max: 100 kilos( pretty sure i can do 110)
benchpress haven't maxed for quite a while but i can lift 60 kilos 5 times
in military lift i am pretty sure i can do 40 ( i was suppose to set it to 25 one day but with an accident sett it to 35 and managed 5 reps)
i don't really care if it's 3 day workout or 2 days whatever works the best is my choice.

i am interested in the the program you came up with. but i hope that i can replace squats with something else.

cause, i am quite a gassy person, and last week( it's the only time tough ) i let out a rip when trying to deadlift fast. it was exstremly embarrassing and now the tough of it happening again scares me away from exercises like squat and forces me to go lower weight, bad form and slow while deadlifting

no problem

sorry, but i chuckled when i heard you get gassy during squats. Don't worry about it man- kill it every time you go to the gym. I do pullthroughs and every time i do them, someone laughs at me and sometimes i get nasty comments (it's literally like air humping with a cable in between your legs). I laugh them off because in the end, i know they help me a tremendous amount and i would rather have the entire gym point and laugh at me than give them up.

Moral of the story- do deadlifts and squats. The routine that i came up with is something like:


Sunday
Powecleans 5x3
Back Squats - 2x5, 1x12, 1x15-20
Incline DB Press- 3x8-12
Pull-ups - 3-4 sets to failure
Grip Training
Abs

Tuesday
Back Squats- 3x2
Military Press - 5x5 add 5 lbs per week
Dumbbell Rows 3x5 add reps per week till you hit 3x7 and then add weight and go back to 3x5 to add reps, etc
Calves
Tricep Exercise
Abs

Thursday
Deadlifts - varies
Bench Press -3x3
Front Squats: 3x5,4,3
Cable pullthroughs - 3x8-12- 1 set of lunges afterwards
High Pulley Rows OR Chest Supported Rows - 4x10-12
Biceps
Abs

This might be a bit too much squatting for your liking (especially sunday), but i saw great results from it. If you want to go for strength, i want to reiterate that rippetoes sounds like a good plan for you. This is just an example of a full body routine- nothing set in stone i am saying you should do exercise for exercise, set for set, and rep for rep.

 

[shibs]

imo, someone your age will need to take in alot of fat and carbs, more so than protein to gain weight.