Weight - 57 kg/ 126 lbs                         

body fat % - 20 %                        

Fat weight – 25 lbs                     

lean weight – 101 lbs                     

avrge bmr – 2301

For my meal plan, I am in a calorie surplus of 500 calories

Goal is to build muscle and burn fat. (lean gains)

Rep range of 5-10 or 10-15  reps ( Trying to find out which works best for me)

Hiit cardio 3 times a week

Abs after every workout

12-15 reps

4 sets per exercise

M - Back & BI (Heavy weight/ low reps)

T - Chest & Tri ( Heavy weight/low reps)

W - Legs

T - Shoulder & Traps

F - Back & Bi

S - Chest & Tri

S - Rest      

Protein-167g

Fat        - 94g

Carbs    - 259g

Total calories-

Age 15

Hey guys! I've changed up my routine to this one above, and I have been doing it for one month. However, I have seen very minimal gains especially in my shoulders and biceps. On Saturday and Friday, I do long negatives and high volume but I have noticed not much mucle gain. I am 15 years old and my testoerone is very low so I assume this is why I am not gaining mass. On Monday and Tuesday, I focus on strength gains so heavy deadlifts and weight in general. 

Thanks!

You need to give it way more time than 1 month, building muscle takes years mate.

Agree 100% - all my goals, short term and long term revolve around the concept that the gains I want to see will come in waves of 1 year ... gotta plan your work and work your plan.

You're 15 - yoy're still growing. Give yourself some time