Help with gym/training plan

[eli2niche]

For reference im 15 basically 16 150lb, but im on summer break and have cross country which ik kills gains but I still want to build a more aesthetic body I was wondering whether I would see results or not with this routine. If you have advice or think I should change anything please point it out if not, rep so someone can. Oh im also new to the gym and just now made this plan so I understand the reps and workouts arent the best the only time I was in the gym was training legs for soccer so idrk.

Monday​

Harder workout​

Whether this is a tempo run, intervals, or whatever I may do(something tiring)

Later that day gym​

(mainly upper body)​

• Pull-ups: 3×6-10
• Push-ups or Bench Press: 3×8-12
• One-arm Dumbbell Row: 3×8-12
• Lateral Raises: 3×15-20
• Dumbbell Curls: 3×10-15
• Plank: 3 sets

​

Tuesday​

Easy Run​

30-45 minutes at a conversational pace

Lift later that day​

• Incline Push-ups or Incline DB Press: 3×8-12
• Pull-ups: 3×6-10
• Rear Delt Raises: 3×15-20
• Hammer Curls: 3×10-15
• Tricep Extensions: 3×10-15
• Hanging Leg Raises or Crunches: 3 sets

​

Wednesday​

Long Run​

45-70+ minutes depending on your how I feel

No lifting

Thursday​

XC Workout​

Again, something heavier on the legs

Lift later that day​

• Pull-ups: 3×6-10
• Bench or Push-ups: 3×8-12
• Row: 3×8-12
• Lateral Raises: 4×15-20
• Curls: 3×10-15
• Abs: 3 sets

Friday​

Easy Run​

30-45 minutes

Small Leg work​

• Bulgarian Split Squats: 2×8-10
• RDLs: 2×8-10
• Calf Raises: 3×15-20

​

Saturday​

Long Run or XC Workout​

Maybe just stretch or hit abs idk

Sunday​

Rest

 

[Revan]

sounds good, although you should do 2 sets to failure instead of whatever youre doing

also dont train legs

if you found this helpful, please mark this post as a solution

 

[dudeguy123]

Generally try to workout before running if you want to maximise hypertrophy. Dont do planks, they are useless-instead do some kind of weighted crunches. Other than that the exercises are good. The most important thing you have to make sure of is to lift close to failure/ to failure. Also try doing less sets but more exercises during your sessions, for example only 1 set of tricep but during every workout. Also have your workouts have the same exercises (dont do normal curls one workout and then hammer curls on the next).

 

[piaggi]

For reference im 15 basically 16 150lb, but im on summer break and have cross country which ik kills gains but I still want to build a more aesthetic body I was wondering whether I would see results or not with this routine. If you have advice or think I should change anything please point it out if not, rep so someone can. Oh im also new to the gym and just now made this plan so I understand the reps and workouts arent the best the only time I was in the gym was training legs for soccer so idrk.

Monday​

Harder workout​

Whether this is a tempo run, intervals, or whatever I may do(something tiring)

Later that day gym​

(mainly upper body)​

• Pull-ups: 3×6-10
• Push-ups or Bench Press: 3×8-12
• One-arm Dumbbell Row: 3×8-12
• Lateral Raises: 3×15-20
• Dumbbell Curls: 3×10-15
• Plank: 3 sets

​

Tuesday​

Easy Run​

30-45 minutes at a conversational pace

Lift later that day​

• Incline Push-ups or Incline DB Press: 3×8-12
• Pull-ups: 3×6-10
• Rear Delt Raises: 3×15-20
• Hammer Curls: 3×10-15
• Tricep Extensions: 3×10-15
• Hanging Leg Raises or Crunches: 3 sets

​

Wednesday​

Long Run​

45-70+ minutes depending on your how I feel

No lifting

Thursday​

XC Workout​

Again, something heavier on the legs

Lift later that day​

• Pull-ups: 3×6-10
• Bench or Push-ups: 3×8-12
• Row: 3×8-12
• Lateral Raises: 4×15-20
• Curls: 3×10-15
• Abs: 3 sets

Friday​

Easy Run​

30-45 minutes

Small Leg work​

• Bulgarian Split Squats: 2×8-10
• RDLs: 2×8-10
• Calf Raises: 3×15-20

​

Saturday​

Long Run or XC Workout​

Maybe just stretch or hit abs idk

Sunday​

Rest

I would do 2 sets to failure of 6-8reps. When you get to 8 reps up the weight 2.5-5lbs then repeat. You would also want to hit every muscle group twice a week for optimal hypertrophy.

 

[cattboy]

For reference im 15 basically 16 150lb, but im on summer break and have cross country which ik kills gains but I still want to build a more aesthetic body I was wondering whether I would see results or not with this routine. If you have advice or think I should change anything please point it out if not, rep so someone can. Oh im also new to the gym and just now made this plan so I understand the reps and workouts arent the best the only time I was in the gym was training legs for soccer so idrk.

Monday​

Harder workout​

Whether this is a tempo run, intervals, or whatever I may do(something tiring)

Later that day gym​

(mainly upper body)​

• Pull-ups: 3×6-10
• Push-ups or Bench Press: 3×8-12
• One-arm Dumbbell Row: 3×8-12
• Lateral Raises: 3×15-20
• Dumbbell Curls: 3×10-15
• Plank: 3 sets

​

Tuesday​

Easy Run​

30-45 minutes at a conversational pace

Lift later that day​

• Incline Push-ups or Incline DB Press: 3×8-12
• Pull-ups: 3×6-10
• Rear Delt Raises: 3×15-20
• Hammer Curls: 3×10-15
• Tricep Extensions: 3×10-15
• Hanging Leg Raises or Crunches: 3 sets

​

Wednesday​

Long Run​

45-70+ minutes depending on your how I feel

No lifting

Thursday​

XC Workout​

Again, something heavier on the legs

Lift later that day​

• Pull-ups: 3×6-10
• Bench or Push-ups: 3×8-12
• Row: 3×8-12
• Lateral Raises: 4×15-20
• Curls: 3×10-15
• Abs: 3 sets

Friday​

Easy Run​

30-45 minutes

Small Leg work​

• Bulgarian Split Squats: 2×8-10
• RDLs: 2×8-10
• Calf Raises: 3×15-20

​

Saturday​

Long Run or XC Workout​

Maybe just stretch or hit abs idk

Sunday​

Rest

literally just lift heavy and ur good bro. dont focus too much on physique since it wont fix your recessed mandible

 

[Snow19]

For reference im 15 basically 16 150lb, but im on summer break and have cross country which ik kills gains but I still want to build a more aesthetic body I was wondering whether I would see results or not with this routine. If you have advice or think I should change anything please point it out if not, rep so someone can. Oh im also new to the gym and just now made this plan so I understand the reps and workouts arent the best the only time I was in the gym was training legs for soccer so idrk.

Monday​

Harder workout​

Whether this is a tempo run, intervals, or whatever I may do(something tiring)

Later that day gym​

(mainly upper body)​

• Pull-ups: 3×6-10
• Push-ups or Bench Press: 3×8-12
• One-arm Dumbbell Row: 3×8-12
• Lateral Raises: 3×15-20
• Dumbbell Curls: 3×10-15
• Plank: 3 sets

​

Tuesday​

Easy Run​

30-45 minutes at a conversational pace

Lift later that day​

• Incline Push-ups or Incline DB Press: 3×8-12
• Pull-ups: 3×6-10
• Rear Delt Raises: 3×15-20
• Hammer Curls: 3×10-15
• Tricep Extensions: 3×10-15
• Hanging Leg Raises or Crunches: 3 sets

​

Wednesday​

Long Run​

45-70+ minutes depending on your how I feel

No lifting

Thursday​

XC Workout​

Again, something heavier on the legs

Lift later that day​

• Pull-ups: 3×6-10
• Bench or Push-ups: 3×8-12
• Row: 3×8-12
• Lateral Raises: 4×15-20
• Curls: 3×10-15
• Abs: 3 sets

Friday​

Easy Run​

30-45 minutes

Small Leg work​

• Bulgarian Split Squats: 2×8-10
• RDLs: 2×8-10
• Calf Raises: 3×15-20

​

Saturday​

Long Run or XC Workout​

Maybe just stretch or hit abs idk

Sunday​

Rest

Replace run with walk