Found this program on Youtube (credit: trainer winny)

[tjwelsh09]

Workout A:

Bench Press: 3 sets, 10 reps

Incline Bench Press: 3 sets, 10 reps

Overhead press: 4 sets, 8 reps

Weighted squats: 4 sets, 8 reps

Tricep Pushdowns: 3 sets, 12 reps

Workout B:

Lat Pulldown: 3 sets, 10 reps

Barbell Row: 3 sets, 10 reps

Deadlift: 4 sets, 8 reps

Bicep Curl: 3 sets, 10 reps

Monday: A

Tuesday: rest

Wednesday: B

Thursday: rest

Friday: A

Saturday rest

Friday: B

I'm thinking of using this program. I'm 15 and have about 3 months of experience in the gym and my previous program has done mostly nothing. (finally grew the balls to ask people at the gym and yeah, my old program was an absolute disaster.) So what do yall think?

 

[dennismccarville]

@tjwelsh09 He keeps everything simple and his advice is excellent. I couldn’t recommend following his advice enough. Good luck on your journey, be safe, and keep it up!

 

[odysseusreturns]

@tjwelsh09 If anyone interested on trainner winny paid courses Message me

 

[nikkia510]

@odysseusreturns Pm

 

[shasha20]

@odysseusreturns dm me pls

 

[loxllxol]

@odysseusreturns dm me bro thanks

 

[girly64_99]

@odysseusreturns pm please

 

[rcabezas]

@tjwelsh09 imo needs more leg exercises but its good

 

[mommajulesberry]

@tjwelsh09 yeah it looks pretty normal. if you track your lifts and try to make them go up and are eating/sleeping enough it will work. i saw the guy's channel a while back and he seemed to have pretty reasonable information.