I am a 17 year old guy, 5'9 and 130 lbs. My goal is to gain 1.5 to 2 lbs of muscle a month for my first few months to a year of working out. I am new to bodybuilding, so I know this is achievable given my plan is effective. I am not going for that "jacked" bulky build, more just a ripped physique. No I do not have access to a gym either. Without further ado, here is my plan:
Day 1 – Back and Biceps
- 5 sets of max wide-grip pullups + 10 lbs
- 5 sets of max close-grip pullups + 10 lbs
- 5 sets of max chin-ups + 10 lbs
- 5 sets of max bodyweight rows
- 5 sets of max bicep curls
Day 2 – Chest and Triceps
- 5 sets of max standard pushups + 20 lbs
- 5 sets of max wide pushups + 20 lbs
- 5 sets of max diamond pushups + 10 lbs
- 5 sets of max hindu pushups
- 5 sets of max dips
Day 3 – Legs and Abs
- 5 sets of max situps
- 5 sets of max lunges + 50 lbs
- 5 sets of max half squats + 50 lbs
- 5 sets of max full squats + 50 lbs
- 5 sets of max close squats + 50 lbs
Day 4 – (Repeat Day 1)
Day 5 – (Repeat Day 2)
Day 6 – (Repeat Day 3)
Day 7 – Rest
Obviously, I will also be eating well (1 gram of protein per pound of bodyweight, lots of carbs and water, etc.). So how is it? Anything I should change or can improve? Can my goals be achieved?
Day 1 – Back and Biceps
- 5 sets of max wide-grip pullups + 10 lbs
- 5 sets of max close-grip pullups + 10 lbs
- 5 sets of max chin-ups + 10 lbs
- 5 sets of max bodyweight rows
- 5 sets of max bicep curls
Day 2 – Chest and Triceps
- 5 sets of max standard pushups + 20 lbs
- 5 sets of max wide pushups + 20 lbs
- 5 sets of max diamond pushups + 10 lbs
- 5 sets of max hindu pushups
- 5 sets of max dips
Day 3 – Legs and Abs
- 5 sets of max situps
- 5 sets of max lunges + 50 lbs
- 5 sets of max half squats + 50 lbs
- 5 sets of max full squats + 50 lbs
- 5 sets of max close squats + 50 lbs
Day 4 – (Repeat Day 1)
Day 5 – (Repeat Day 2)
Day 6 – (Repeat Day 3)
Day 7 – Rest
Obviously, I will also be eating well (1 gram of protein per pound of bodyweight, lots of carbs and water, etc.). So how is it? Anything I should change or can improve? Can my goals be achieved?