Im a freshman in Highschool and 5’6” and 155 lbs. I play football and wrestle. I do an upper lower split 4 times a week which I put down below and I eat 2500 cals per day because I can’t gain too much fat because I have to make weight.
Lower
Squat 3x5
RDL 3x8
Front squat 3x8
Lunges 3x12
Leg extension/hamstring curl3x12
Calf raises 3x12
I switch the first two every other work out, so deadlift one day squat the other etc. I eat 1g of protein per pound of bw. I can’t put any weight on what’s wrong with what I’m doing.
Your not eating nearly enough I weighed what you weigh and I didn’t start gaining weight until I upped my calorie intake to about 4500 per day. To build muscle you should be eating at least 2g protein for every pound of your target body weight and at least 3 for carbs. You also need some fat but you won’t have to worry about getting fat if your ectomorphic. I’d avoid doing too much cardio as well, I run for 5 minutes before workouts (which gets blood flowing for better pumps) and that’s the only cardio I do. You should also be doing more sets than 3 for each exercise.
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