Looking for help with five day bodybuilding split

[MyWeightsAndI]

16 yo aspiring weightlifter. Need help with putting together a new five day split which works around my weightlifting class at school. The split i've currently been doing is good, but I was wondering if there was a way I could work towards my goals better.

Goals:

My goal is to increase my size, mainly. I am not a powerlifter, strength and big numbers aren't my focus. The shallow "get ripped" teen mindset, for short. I also want to continue developing abs along with getting physically larger (I know being shredded and massive isn't possible without roids, but I was hoping to keep my abs somewhat visible.) I plan on staying natty too, so roids are completely off the table for me.

Schedule:

Sunday: No gym, no weightlifting class.

Monday: Gym, Squats in weightlifting class.

Tuesday: Gym, Bench press in weightlifting class.

Wednesday: Gym, Cleans/Deadlift in weightlifting class.

Thursday: Gym, Bench press in weightlifting class.

Friday: No gym, Squats in weightlifting class.

Saturday: Gym, no weightlifting class.

What should I be doing at the gym on the available days? How about my cardio?

Weightlifting classes are 30 min. Thanks in advance

[17mahmoods]

What do you squat bench and deadlift and what do you weigh?

[BasedZeus]

16 yo aspiring weightlifter. Need help with putting together a new five day split which works around my weightlifting class at school. The split i've currently been doing is good, but I was wondering if there was a way I could work towards my goals better.

Goals:

My goal is to increase my size, mainly. I am not a powerlifter, strength and big numbers aren't my focus. The shallow "get ripped" teen mindset, for short. I also want to continue developing abs along with getting physically larger (I know being shredded and massive isn't possible without roids, but I was hoping to keep my abs somewhat visible.) I plan on staying natty too, so roids are completely off the table for me.

Schedule:

Sunday: No gym, no weightlifting class.

Monday: Gym, Squats in weightlifting class.

Tuesday: Gym, Bench press in weightlifting class.

Wednesday: Gym, Cleans/Deadlift in weightlifting class.

Thursday: Gym, Bench press in weightlifting class.

Friday: No gym, Squats in weightlifting class.

Saturday: Gym, no weightlifting class.

What should I be doing at the gym on the available days? How about my cardio?

Weightlifting classes are 30 min. Thanks in advance

Firstly, I think you would benefit more if you just went to the gym without being in a class because you can't choose the best exercises there. I would suggest asking for a beginner routine, I could help you out with it as I'm 17 myself, but if you want to maximise your gainz I would train by myself.

[MyWeightsAndI]

What do you squat bench and deadlift and what do you weigh?

Bench: 145 for 1RM
Squat: 205 for 1RM
Deadlift: I haven't deadlifted in a month.

I weigh 134lb

[NattyNation]

Bench: 145 for 1RM
Squat: 205 for 1RM
Deadlift: I haven't deadlifted in a month.

I weigh 134lb

with those stats a beginner program is probably more beneficial. 17Mahmoods will probably post a link to them but if not just check the workout program stickies such as fierce 5.

[MyWeightsAndI]

with those stats a beginner program is probably more beneficial. 17Mahmoods will probably post a link to them but if not just check the workout program stickies such as fierce 5.

What is Fierce 5? I've heard the name but what actually is the program? I could look it up but i'd rather it hear it directly from someone who knows what they're talking about.

[NattyNation]

What is Fierce 5? I've heard the name but what actually is the program? I could look it up but i'd rather it hear it directly from someone who knows what they're talking about.

Well I'm not familiar with the program but it's in the workout program stickies and a lot of people on this forum recommend it.
https://forum.bodybuilding.com/showt...hp?t=159678631

[MyWeightsAndI]

I'll try out Fierce 5. How many times should I do it a week? I notice there are only 2 workouts. Should I do A on one day and B on another and end it there? Or do I need to do it more?

[Sean4554]

I'll try out Fierce 5. How many times should I do it a week? I notice there are only 2 workouts. Should I do A on one day and B on another and end it there? Or do I need to do it more?

It's a monday wed and friday program

[MyWeightsAndI]

It's a monday wed and friday program

What days should I do each workout? Which revolves around my schedule?

[Sean4554]

Well I would try to go workout A then B then A on Monday, Wed, Friday. But since you are doing deadlifts, squats, bench, etc sometimes 2 days in a row, it is up to how you feel.
You need to give you muscle groups rest days so they can heal properly which is why you shouldn't deadlift a day after you deadlifted.
You can also go Wednesday, Friday, and Sunday. Just make sure you aren't training the same muscle group two days in a row

[MyWeightsAndI]

Well I would try to go workout A then B then A on Monday, Wed, Friday. But since you are doing deadlifts, squats, bench, etc sometimes 2 days in a row, it is up to how you feel.
You need to give you muscle groups rest days so they can heal properly which is why you shouldn't deadlift a day after you deadlifted.
You can also go Wednesday, Friday, and Sunday. Just make sure you aren't training the same muscle group two days in a row

Alright man, sounds good. Thanks for the advice

[TeenBuilldding]

Training

You could try just get to the gym in your own time instead of going to the weightlifting classes as they probably won't be that beneficial if it's just one exercise each day. Get on a solid strength program and focus on getting nice whole foods and aim to gain no more than 4 lbs a month. I'll pop links to some programs down below mate good luck and stay consistent.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
ICF 5x5
Fierce 5
Viking's Bare Bones
PL2W Novice
GreySkull LP

[CornXSkull]

16 yo aspiring weightlifter. Need help with putting together a new five day split which works around my weightlifting class at school. The split i've currently been doing is good, but I was wondering if there was a way I could work towards my goals better.

Goals:

My goal is to increase my size, mainly. I am not a powerlifter, strength and big numbers aren't my focus. The shallow "get ripped" teen mindset, for short. I also want to continue developing abs along with getting physically larger (I know being shredded and massive isn't possible without roids, but I was hoping to keep my abs somewhat visible.) I plan on staying natty too, so roids are completely off the table for me.

Schedule:

Sunday: No gym, no weightlifting class.

Monday: Gym, Squats in weightlifting class.

Tuesday: Gym, Bench press in weightlifting class.

Wednesday: Gym, Cleans/Deadlift in weightlifting class.

Thursday: Gym, Bench press in weightlifting class.

Friday: No gym, Squats in weightlifting class.

Saturday: Gym, no weightlifting class.

What should I be doing at the gym on the available days? How about my cardio?

Weightlifting classes are 30 min. Thanks in advance

A five day split? A very sub-optimal way of approaching your training. You also need to understand that muscle strength = muscle size. They share a causal relationship. You can’t train for size without training for strength as a natural. That said, you need to get stronger on the compound movements. Just go 4 days per week and focus on the other compounds you haven’t already hit in gym class.

- a once 16 year old weightlifter (: