Parker's Weight Training Program

I am 16 years old and a high school wrestler.

Using the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months.

My bench press went from 135 to 210 and my squat went from 150 to 225.

I only work out 3 days a week and use mostly compound movements.

The following plan is the product of countless plans redone, discarded, edited, and combined into one flawless workout plan for getting toned but mainly packing on solid mass!

If AxB, A=sets and B=reps

Monday:

leg extensions 1x12

leg curls 1x12

barbell squats 3x8

Wide lat pulldowns 3x10

bent over abrbell row 2x10

bench press 5x8

wide pullups till failure

pullups till failure

leg raises till failure

weighted situps 4x20

hammer curls 2x12

Tuesday:

Light bodyweight excercises such as:

pullups

pushups

situps

Wednesday:

Warmup pullups: 3x8

arnold press 4x8

weighted chins 3x6

uprght rows 2x10

wide lat pulldown 3x8

arnold press 4x8

one arm bent over dumbell row 3x8

seated cable row 1x12

weighted dips 2x12

shrugs 2x20

Thursday: off

Friday:

Barbell squats 5x8

bench press 5x8

squats + 10 pounds 3x5

incline bench press 4x8

weighted dips 2x12

squats + 20 pounds 5x3

dumbell laterals 4x8

calf raises 2x20

front plate raises 3x12

shrugs 2x20

Saturday: same as tuesday

Sunday: off

*It must be understood that in order to gain significant mass, one must eat one gram of protein per pound of GOAL bodyweight, and 3-4 grams of carbs per pound of GOAL bodyweight. This means that if you weigh 150, but want to gain 10 pounds of muscle mass, you must eat 160 grams of protein a day for a positive nitrogen balance. I also supplement with creatine ethyl ester, L-glutamine, CLA, and DHEA.

- Submitted by Parker

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises