[LeanMachine]

This upcoming Monday I begin my routine. This is my split:

Sunday: Rest
Monday: Chest (16 sets), Abs (13 sets)
Tuesday: Back (15 sets), Cardio (interval sprints, 20 minutes)
Wednesday: Shoulders (16 sets), Abs (13 sets)
Thusday: Arms (12 sets), Calves (6 to 7 sets), Traps (6 sets)
Friday: Legs (16 sets), Abs (13 sets)
Saturday: Rest

It seems like a lot, but I've tried to include exercises that hit muscles from different angles, as well as some exercises that are supposed to "add definition" (cable crossovers, for instance).

I am a (fairly) hardgainer, aged 16, who weighs 150 with a low body fat percentage. I will be taking creatine and NO-Xplode and drinking protein shakes (Syntha-6) to meet my protein requirements. I'm going to shoot for 3200 - 3600 calories a day, with about 180g of protein.

Any suggestions would be greatly appreciated,
Justin

[bigppoppa13]

looks good bro, u wont be overtraining at all...and welcome to the dungeon

[Thomas_Rivera]

I don't know how much experience you have with weight lifting but I would suggest something a little more simple than that. The sets don't sound like alot but i'll throw you a different suggestion

Day1:Legs
Day2:Rest
Day3:Chest and triceps
Day4:Rest
Day5:Back and biceps
Day6:Shoulders
Day7:Rest

I think your trying to split the bodyparts up too much, your trying to taper the perfect workout without knowing how your body works too well. The truth is, you don't need to. Your just begining your routine so you should take a simple routine, it will let you gauge and taper your workouts later on.

Everyone starting out makes a workout that they think is going to work wonders and they all make changes.

[LeanMachine]

Well I've been working out for the past couple years, but not very seriously. I've done a full body routine two or three times a week, one exercise per body part, 3 sets, 10 reps, never changing. I went from 135 to 150, but then stopped growing for about a year. Then I asked (check this out) my science teacher, who is also an amatuer powerlifter, what I could do to gain weight. He said train more, sleep more, and eat more. So I did some research over the summer and this is what I've got. So I'm not new to the gym, just to routines like this.

Also, I am a student and I work out at school, and school is closed on Saturdays and Sundays so I kinda have to make those my rest days, even though I would prefer a routine more like the one you have there Rivera.

And thanks for the welcome

[roccodart440]

No. The sets really don't matter. I'd put a day between back and shoulders. That's about it.

[Masko AA]

13 sets for abs??? Thats seems like alittle much.