Hey everyone, how are you all doing? Ok, I'm new to this forum community and it seems great with alot of useful information and i need a little bit of help. I'm 17years old, 5 foot 9, 150 pounds and I've never workout out before but i want to start starting next month. I want to gain muscle obviously, but a mix of both size and strength. Here is a routine i put together that i want to follow but i need to know if im overtraining or what not:

Day 1: Chest/Shoulders/Triceps
Day 2: Legs/Abs
Day 3: Back/Biceps
Day 4: Rest/Day Off

I plan on following this 4-day routine but i would like to know if that is good or any suggestions for me.. also what exercises should i focus on more to gain the best out of my gym experience. Should i gain more weight before i start this workout routine or any suggestions would be great.

Any help would be greatly appreciated.

Thanks, Anthony!

Howdy,

Isn't this a 3 day plan if the 4th day is rest? What are the other 3 days?

Well i do my 3 day plan.. rest for a day and then start the 3 day pla over again .. i think that should give me enough rest between working specific muscle groups.. any suggestions to help me out from anyone would be great.. should i gain more weight before starting or anything.. please share all your wonderful knowledge people with this noobie

Alright, well, here's the deal. There are a thousand ways to go about it, but I wouldn't start with a 3 day split, twice a week. First, it's not the most efficient and it's 6 days a week.

I'd recommend 3 other routines before that one:

1. Full body workout, 3 times a week. M, W, F. Something like that.
2. Push/Pull - Pushing movements on M/W, Pulling movements on T/TH
3. Upper/Lower - Upper body M/W, Lower body T/TH

For all of these, go with the big movements over the small ones. The most common, and most effective, are:

squats, deadlifts, rows, pullups, dips, bench press, some form of vertical press (military), maybe lunges, step-ups, high pulls and then there's a whole range of olympic pulls. For all of the above, there are variations (front squats, back squats, romanian deadlift, chin-ups, rocky pullups, chest dips, incline bench press just to name a few).

So...all that in mind, I would recommend taking one of the templates above and building a routine around those exercises. Don't go crazy with the curls and tricep exercises...they'll get plenty of work with rows, dips and presses.

Then post it here and people can help you move stuff around and make it work for you. I hope that helps get you started. Good luck.

Hey Anthony! It looks like you and I are basically in the same boat, at least with age/height/weight. You'll get lots of help on this forum, which has already been helpful to me

Right now, I'm doing the push/pull split that DEF mentioned and trying to keep things nice and simple. The details are here, if you care to look. What are your main goals?

"Should i gain more weight before i start this workout routine "

Definately not, unless you want to gain weight period. You cannot turn fat into muscle, that is just an aged myth. I'm assuming you were thinking you could. Correct me if I'm wrong in my assumption.

Thanks DEF for the information and help .. after reading i might go with either the upper/lower workout or the full body workout 3 times a week

My main goals are to gain muscle .. i want both strength and form at the same time .. but i dont want to get too big

You are correct.. thanks

Anymore suggestions and tips would be wonderful