Help Making A Workout Plan...

[Cr@zie]

first off hello everybody and fairly new to this site...

heres some basic info bout me:
Age:17
Height: 5'6"
Weight: 140 lbs
Goal: Gain Mass and Strength
Supplements: Creatine, Protein, Fish Oil, Multi-Vitamin

well ive been working out since january of 06 and ive been changing workout plans...the last workout plan i had was a 3 week variation type and which it was a 4 day split...

now i need a new 4 day split workout plan...cuz i have weight training for 1st period and only have bout 35-40 minutes to workout...we also log our workouts...we have to have a minimum of 14-16 exercises in one whole week...so we have to workout on monday, tuesday, thursday, and friday as wednesday is cardio...

so can you guys help me create a workout plan to build mass and strength...

thanks

 

[ForemanRules]

4 days a week?? I would do a upper/lower split

upper 100% push 50% pull ( Voulme)
lower 100% volume
off
off
upper 50% push 100% pull ( Voulme)
lower 50% volume
off

I would focus on big compound movements like squats, dead lifts, bench, military, rows pullups, dips ect.

 

[Cr@zie]

4 days a week?? I would do a upper/lower split

upper 100% push 50% pull ( Voulme)
lower 100% volume
off
off
upper 50% push 100% pull ( Voulme)
lower 50% volume
off

I would focus on big compound movements like squats, dead lifts, bench, military, rows pullups, dips ect.

hmm can u give me a layout w/ the workouts cuz i seem confused...

 

[Ripped2Shredds]

I agree with the compund movements, at 140 pounds, I would focus more so on DIET and eating eveythign in site. Heavy lifting is key when compbined with large amount of calories.

 

[blut wump]

Have you taken a look at Madcow's Geocities Site?

Since you already have a good few months under your belt, the Linear Progression Program would be a good choice.

I notice that you say you have to have at least 14 exercises in your program per week. The above linear progression program only has 5 exercises but they are the five that matter for someone looking to build the foundation of muscle that will see them through the rest of their life.

The exercise plan does mention assistance work: hyper-extension, situps, dips, curls, triceps extensions. That takes you up to 10 exrcises.

At this stage adding more to the program will detract from it but you could work in some light sets of Close-Grip benching after the main bench sets (that's 11). Some dumbell or barbell shrugs could go in on Friday (12). Dumbell Side-Bends on Wednesday (13). Leg raises any day (14). You could look up a couple of grip exercises to pad it a little further. Beware of adding leg exercises since they will likely interfere with your squats or deadlifts. Overhead Squats might be an exception here, though. They can be good as a warm-up to your main squatting.

Don't work any of the assistance exercises to the detriment of the main lifts. For example, don't fry your arms with biceps curls and then suffer on the barbell rowing, similarly with triceps and benching.

Try to drink a gallon of milk every day.