Hello!

I'm 14 and been training for 3 months at the gym and 1 year before that with calisthenics.

And I was wondering if I should use a full body workout routine or an upper/lower.

I personally don't like full body cause its only 3 days a week and I really like going to the gym.

But I wanna hear what you guys think should I go with the upper/lower 4-day split or full body.

In my last program, i had a 5-day split and I got great results with it but recently got bored with the routine so that's why I'm looking to change.

 

 

 

 

@xxdennismcxx sounds like you have a good amount of training behind you so far with the calishtenics in particular. I think either option will work well, and it just depends on what works best for you - if you're going to be training more than 3 times a week, it makes sense to go Upper/Lower.

 

Just make sure you are still getting lots of food if you are 14!! haha. Train hard man! 💪 ðŸ˜ 

Thank you man you are a big inspiration to me !

 

This is the program im gonna use and i just want to know if it is good or if i should make any changes to it

 

Upper A

Bench 3x5

Incline Bench 3x8

Dumbbell bench press 3x5

Lat Pulldowns 3x8 (any grip)

Bent Over Rows 3x8

Curls 3x10/Reverse Flies 3x12 Superset

 

Upper abs Toe touches 4x25 Ab machine 3x12

 

 

 

 

Lower A

Squats 3x5

Weighted Back Extensions 3x8

Leg Press 3x10

Leg Curls 3x10

Calf raises 3x12

Lower abs Reverse thrust 3x25 Leg raises 3x 12

 

 

 

 

 

Upper B

OHP 3x5

Flies 3x10

Bench press 3x5

Pullups 3x8

Pendlay Rows 3x8

Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Upper abs Toe touches 4x25 Sky touches 4x25

 

 

 

 

Lower B

Front Squat 3x5

Romanian Deadlift 3x8

Leg Extensions 3x10

Leg Curls 3x10

Calf Raises 3x12

Lower abs Reverse thrust 4x25 Leg raises 3x 12

 

 

This looks pretty good man! You have done a great job setting this up yourself @xxdennismcxx. I'll just leave a few things for you to think about below..

 

1. You have bench press AND dumbbell bench press in the same workout.. probably no need to do that. Just do more sets with the one bench variation.

 

2. Try adding more sets to your compound movements and focusing on those. For example, do more front squats and romanian deadlifts and don't worry so much about the leg curls and extensions. Compounds are what you should be focusing on building, especially at a young age. You could maybe add in lunges as well to target a bit of everything. I'd suggest focusing more on compounds for everything if you can.

 

3. Because you have incline bench to target the upper chest on your first upper day, maybe do decline flies or even chest dips to hit the lower portion of the chest on your second upper day.

 

Just some food for thought, up to you if you add any of this or just go with what you have 😊 

Okay, thank you for the tips! will definitely add what you said 💪