Iím 6í6 weigh 195 and have 20% bf Iím an sophomore in high school and an basketball players



This season I was playing jv the first half of the season and benching varsity the second half of it. It took me quite to finally grow up and releazie I can get an scholarship with my height if I put the work in right now still have time in high to be able to do this.





I have done a lot of research into strength training the past few days look at many program like 5/3/1 the VJ Bible and many other programs and threads (this thread the most) and I have created my own program that will be the best the most but I want you guys to look at just so I have assurance that Iím doing the right thing and if this wonít ruin my chance at being really good in high school



I bench 135 my goal is 200 (an 65 pound increase)



I squat 185 goal is 300 (an 115 increase)



I deadlift (will use hex bar) 315 goal is 400 (an 85 pound increase)





I want to reach this goal end of June and Iím start in March (4 month period 17 weeks period) I want to have this basic of strength so i can then go do more explosive training and more ploymertics in the summer time when the snow disappear which is best for an basketball players atfer getting an base of strength

The routine I will using for March is below



2 min rest for big lifts



1 min rest for accessory lifts



4 Days a week



Mon

Squat day

Warmup set bar only for 8 reps for each workout



Main Lift

Lower: Barbell squat 3x5 85%1RM



supplementary

Box Squat 4x6 70%1RM 4 sec pause



2 Accessory Lifts

Paused squat 4x6 65%1RM

Barbell Lunges 4x8





Tues

Bench Day

Warmup set bar only for 8 reps for each workout



Main Lift

Bench press 3x5 85%1RM



supplementary

Push press 3x5



2 Accessory Lift

Db bench press 4x6

Skullcrushers 4x8





Wes

Squat Day

Warmup set bar only for 8 reps for each workout



Main Lift

Barbell Squat 3x5 85% 1RM



supplementary

Box squat 4x6 70%1RM 4 sec pause



2 accessory lifts

Pause squats 4x6 65%1RM

Barbell Lunges 4x6



Fri

Deadlift Day

Warmup set bar only for 8 reps for each workout



Main Lift

Trap bar Deadlift 3x5 85%1RM



supplementary

Romanian deadlift 4x6



2 Accessory Lifts

Glute bridge 4x8

Barbell shrug 4x8



1 Hour Balance AB and flexibility mobility h



The rep scheme I will be using for the three big lifts is 3x5 85%1RM and Iíll add an reasonaable amount of weight every week because Iím an beginner

Is 1 supmentally lift and two accessory liftzgood to do for every compound per day for March as an beginner or is that to much intensity or volume for me

And also im squatting two days a week because I need to increase the squat the most out of all my big lifts i also see this as the most important lift of all my Liftsalso



Atfer March I wonít be able to workout 3 days because I will have to work two days a week to keep up with food and some other things atfer all my saved money is spent

So I will then move on to this rountine



3 Days a week routine



Mon

Squat and bench day

Warmup set bar only for 8 reps for each workout



Main Lifts

Lower: Barbell squat 3x5 85%1RM

Bench press 3x5 85%1RM



1 accessory lifts for each lift

Barbell Lunges 4x6

Skullcrushers 4x8



Wes

Squat and bench day

Warmup set bar only for 8 reps for each workout



Main Lifts

Barbell squat 3x5 85%1RM

Bench press 3x5 85%1RM



1 accessory lifts for each lift

Barbell Lunges 4x6

Skullcrushers 4x8





Fri

Deadlift and push press Day

Warmup set bar only for 8 reps for each workout



Main Lift

Trap bar Deadlift 3x5 85%1RM

Push press 3x5 85%1RM



1 Accessory Lifts one for each main Lift

Romanian deadlift 4x6

4x8



Still looking for an accessory lift for the push press I will be squatting and benching twice a weeks it that to much volume?



For my diet I will be on an 2800 Carloie diet putting protien and carbs first then fats my goal is to get to 12% bf by June is it possible with this diet and my workout plan, I know eating like this can limit my newbie gains but it is what I got to do if I want to be explosive as an basketball player and have an high vertical I canít have a lot of deadweight on me



if I go by the first routine all of March then move on to the second rotinine the rest of the way until June will I see be able to lift at the goals By June, and with the rep and set scheme of 3x5 85%1RM the whole way there with the big three lifts will I see these gains?



And yes I will have be stretching a lot every morning before workout and night



From June to October I will be during a lot of Olympia lifts (explosive training and ploymertics but want to get base of strength for March to June