Hey everybody, I'm 15 years old, 175cm tall and I weight 61kg. I want to gain some muscle but I only can go to the gym 2 days a week... Can any one give me a good routine? I have been searching a lot but I only found this routine and I don't know if it's good enough.

Day1:
Bench press 5x5
Military press machine 3x12
Triceps pushdown 3x12
Leg press 3x12
Leg extension 3x12
Skullcrushers 3x12
Plank 3xmax

Day 2:
Seated cable rows 3x12
Lat pull down wide grip 3x12
Lateral dumbbell raise 3x12
Biceps curl 3x12
Facepull 3x12
Hamstring curl 3x12
Calf raises 3x15
Back hyperextension 2x15

Do you think it's good enough?

Hey man!

Since you are only 15 and you can only train 2 times a week, its critical that you do the correct movements for establising a functional/strong/big body. This program has too many isolation movements and they re gonna be literally a waste of time, especially since you only train 2x week. I m gonna give you a program but you re gonna have to search Scott's channel/site for tutorials on the exercises, and thats because most of the exercises I m gonna give you are quite simple but complicated at the same time.

Day 1

Back squat or Front squat 5x5

Overhead Standing Barbell Press 5x5
Weighted Chinups 4x8
Romanian Deadlifts 3x10
Skullcrushers 3x10
Calf raises 3x15

Day 2

Deadlift or Sumo deadlift 5x5
Bent Over Barbell Row 5x5
Bench press or Dips or Incline Press 4x8
Face Pulls 3x15
Standing Barbell Curl 3x10 
Planks or weighted crunches or cable crunches or vaccuming


What do you think?
#HTH!
Kostas

So you basically did a variation of starting strength or stronglift program no? So I guess that I can do one of this programs only 2 days a week. What do you recommend me, starting strength, stronglift or your variation? I think I will use sumo deadlift, I have tried both and sumo deadlift takes out a lot of pression of my lower back.

I`m 16 now but I started working out at 14 I have my own workout routine you should use I have noticed results from this workout go to my website www.247show.webs.com and click 247show news and scroll down when you see jeremie mickens workout signal.

Hey man, I agree with Whisper that you should try and focus on compound movements, with only 2 days a week you're just not gonna have time for iso exercises, compound is the way to go. Two exercises for the lower body that I highly reccommend would be the back squat and dumbell lunge, these will give you a pretty complete leg workout for just 2 movements.. Be sure to start with low weight on these and focus on good form. And on the dumbbell lunge make sure you step far enough that you're knee wouldn't go past you're toes!

Yes it is a variation. You can choose whichever one you prefer, because the same principles apply. Sumo deadlift is more similar to a squat rather than a deadlift so yes it will put much less pressure on your lower back. Same goes with front squats vs back squats. With front squats you are more upright.