We are trying to bulk up my soon to be 16-year old son. Trying to get him from a safety body to a linebacker body. When I was in high school, I was able to put on about 30 pounds of mostly muscle in about 8 or 9 months. Lifted 6 days a week, lots of protein, etc. He's motivated and is/has been willing to do the same. It's been almost 30 years but my recollection was doing chest/shoulder monday, biceps/triceps tuesday, legs wednesday, back/neck thursday, chest friday, beach muscles saturday, rest sunday, then start all over again Monday. Let's say it might look like the below, doing 4 sets of 4-6 reps each:
- Monday: bench, incline dumbbells, cables flies, decline dumbells
- Tuesday: wide grip curl, hammer curls, close grip bench, overhead dumbbell press, and tricep/bicep isolations superset
- Wednesday: squats, deadlift, hammy curls, quad extension, calf raises
- Thursday: lat pull front, lat pull back, dumbbell rows, shrugs, dumbbell lateral flies
- Friday: bench, incline dumbbells, cables flies, decline dumbells
- Saturday: shrugs, calf raises, wide grip curl, hammer curls, overhead dumbbell press, and tricep/bicep isolations superset