i'm 15 years old, 6'5 195 pounds. i'm looking to get way bigger for football season, but i really don't care about strength right now cause im pretty strong for my age, height and weight. (bench - 215) (squat - 315) (deadlift - 335) i have a brother who is really big in size and i sort of based my program off of his. please critique the program and let me know what i can improve on.
Monday: Push Day
- Bench Press: 5 sets x 5 reps
- Incline Bench Press: 4 Sets x 8 Reps
- Overhead Press: 4 sets x 8 reps
- V-Bar Tricep Pushdown: 3 sets
- Chest Press: 3 sets
- Lateral Raises: 3 sets x 10-12 reps
Tuesday: Pull Day
- Pull-Ups: 3 sets x 5 reps
- Lat Pull Downs: 4 sets x 10 reps
- Rows: 3 sets x 10 reps
- Barbell Shrugs: 4 sets x 8 reps
- Rear Delt Flys: 3 sets x 10 reps
- Barbell Curls: 3 sets x failure
- Hammer Curls: 3 sets x failure
Wednesday: Lower Body
- Squats: 4 sets x 6 reps
- RDLs: 3 sets x 10 reps
- Bulgarian Split Squats: 3 sets x 8 reps
- Leg Press: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
- Leg Extensions: 4 Sets x Failure
- Prone Leg Curls: 4 Sets x Failure
Thursday: Rest Day
Friday: Full Upper Body
- Bench Press: 5 sets x 5 reps
- Incline Bench Press: 4 sets x 8 reps
- Overhead Press: 3 sets x 8 reps
- V-Bar Tricep Pushdowns: 3 sets x 8
- Rows: 3 Sets x 8 reps
- Lat Pull Downs: 3 sets x 10 reps
- 2 Variation of Bicep Curl: 2 sets x failure - - Lat Raises: 3 sets x failure
Saturday: Lower Body (Athleticism Day)
- Deadlifts: 3 sets x 4 reps
- Squats: 4 sets of 4
- Split Squats: 3 sets of 8 per leg
- Weighted Step Ups: 3 sets x 10
- Seated Jumps: 3 sets x 8
- Sled Pushes (optional)
- Dunk Attempts (optional)
- Sprints
Sunday: Rest Day
Monday: Push Day
- Bench Press: 5 sets x 5 reps
- Incline Bench Press: 4 Sets x 8 Reps
- Overhead Press: 4 sets x 8 reps
- V-Bar Tricep Pushdown: 3 sets
- Chest Press: 3 sets
- Lateral Raises: 3 sets x 10-12 reps
Tuesday: Pull Day
- Pull-Ups: 3 sets x 5 reps
- Lat Pull Downs: 4 sets x 10 reps
- Rows: 3 sets x 10 reps
- Barbell Shrugs: 4 sets x 8 reps
- Rear Delt Flys: 3 sets x 10 reps
- Barbell Curls: 3 sets x failure
- Hammer Curls: 3 sets x failure
Wednesday: Lower Body
- Squats: 4 sets x 6 reps
- RDLs: 3 sets x 10 reps
- Bulgarian Split Squats: 3 sets x 8 reps
- Leg Press: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
- Leg Extensions: 4 Sets x Failure
- Prone Leg Curls: 4 Sets x Failure
Thursday: Rest Day
Friday: Full Upper Body
- Bench Press: 5 sets x 5 reps
- Incline Bench Press: 4 sets x 8 reps
- Overhead Press: 3 sets x 8 reps
- V-Bar Tricep Pushdowns: 3 sets x 8
- Rows: 3 Sets x 8 reps
- Lat Pull Downs: 3 sets x 10 reps
- 2 Variation of Bicep Curl: 2 sets x failure - - Lat Raises: 3 sets x failure
Saturday: Lower Body (Athleticism Day)
- Deadlifts: 3 sets x 4 reps
- Squats: 4 sets of 4
- Split Squats: 3 sets of 8 per leg
- Weighted Step Ups: 3 sets x 10
- Seated Jumps: 3 sets x 8
- Sled Pushes (optional)
- Dunk Attempts (optional)
- Sprints
Sunday: Rest Day