It's a three-day split.
I believe I found this on another site but I've had it saved on my google drive for so long I don't remember. I'm looking to bulk.
Age: 15
Weight: 11 stone (154lbs)
Height: 6'0
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 rear delt flys
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
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