Hi,
I'm 17 , 5'7/8 and weigh around 63 kg ( I know skinny runt) And I want to gain 12-15 kg, be around 10-12% bf (what I am now) and do all this while running 5k twice a week (plus pe classes at school which are running classes). All in like 5 months.

OK so I know I have to eat a lot of cals, protein carbs etc and rest, heres my plan:
Monday- run 5k
Tuesday- legs (squats and don’t know what else) + deadlifts
Wednesday-upper body( pullups,dips,benchpress,shoulder press lat raises and???)
Thursday- run 5k
Friday- repeat of Tuesday
Saturday- off
Sunday -repeat of Wednesday

So as you can see I need some help as to what exercises to day and other stuff.

Thanks in advance burns17

Hi,
I'm 17 , 5'7/8 and weigh around 63 kg ( I know skinny runt) And I want to gain 12-15 kg, be around 10-12% bf (what I am now) and do all this while running 5k twice a week (plus pe classes at school which are running classes). All in like 5 months.

OK so I know I have to eat a lot of cals, protein carbs etc and rest, heres my plan:
Monday- run 5k
Tuesday- legs (squats and don’t know what else) + deadlifts
Wednesday-upper body( pullups,dips,benchpress,shoulder press lat raises and???)
Thursday- run 5k
Friday- repeat of Tuesday
Saturday- off
Sunday -repeat of Wednesday

So as you can see I need some help as to what exercises to day and other stuff.

Thanks in advance burns17
Welcome to JSF.

Congrats to you for deciding to be healthy at a young age! :tucool:

2 5k runs per week will probably stall your muscle gain goals, however I do believe you can still gain muscle, it just may take some extra work. No worries though, we're here to help ya.

If you are just starting out you should spend time reading the various stickies at the top of the different forum sections. That will help familiarize you with training and dietary concerns and issues. Also spend some time on http://www.bodybuilding.com, lots of good articles and information there.

I would stick with a low-volume and high intensity approach personally in terms of weightlifting. Stick to some basic lifts (squat, bench press, deadlifts, stiff-legged deadlifts, military press, bent-over rows, lying calf raises, barbell curls, tricep skullcrushers/close-grip bench press, weighted dips, weighted pullups, crunches, etc.). You can run an upper/lower split (as you have shown in your post), that's fine. I would opt for some more off days rather than only Saturday, personally.

Maybe:

MON: Lower Body
TUE: 5K
WED: Upper Body
THU: 5K
FRI: Lower Body
SAT: OFF
SUN: OFF
MON: Upper Body
TUE: 5K
WED: Lower Body
Etc.

So you would be hitting lower body 2 times this week, upper 1 time this week. Next week would be the reverse.

That is just my opinion, but I think with all the running and PE classes you might do good with more than 1 day off per week. Hit your muscles hard and intense, and get out and have a post-workout shake and rest. :)

Any more questions or thoughts feel free to post!

Good luck.

Thanks for the reply :D

I just joined a gym in my area so monday will be my first workout :cool:

Thanks for the plan, it looks the goods.

I'll post again after my first week (might do a training log).












Welcome to JSF.

Congrats to you for deciding to be healthy at a young age! :tucool:

2 5k runs per week will probably stall your muscle gain goals, however I do believe you can still gain muscle, it just may take some extra work. No worries though, we're here to help ya.

If you are just starting out you should spend time reading the various stickies at the top of the different forum sections. That will help familiarize you with training and dietary concerns and issues. Also spend some time on http://www.bodybuilding.com, lots of good articles and information there.

I would stick with a low-volume and high intensity approach personally in terms of weightlifting. Stick to some basic lifts (squat, bench press, deadlifts, stiff-legged deadlifts, military press, bent-over rows, lying calf raises, barbell curls, tricep skullcrushers/close-grip bench press, weighted dips, weighted pullups, crunches, etc.). You can run an upper/lower split (as you have shown in your post), that's fine. I would opt for some more off days rather than only Saturday, personally.

Maybe:

MON: Lower Body
TUE: 5K
WED: Upper Body
THU: 5K
FRI: Lower Body
SAT: OFF
SUN: OFF
MON: Upper Body
TUE: 5K
WED: Lower Body
Etc.

So you would be hitting lower body 2 times this week, upper 1 time this week. Next week would be the reverse.

That is just my opinion, but I think with all the running and PE classes you might do good with more than 1 day off per week. Hit your muscles hard and intense, and get out and have a post-workout shake and rest. :)

Any more questions or thoughts feel free to post!

Good luck.