any personal trainers here?

Question

if you are willing to help for free
pls design a 5 day split routine for a 15 year old male that weighs 115 witha body fat of 14%
please make it an intense 5 day workout with at least 2 hours a day for about a month +.
my goals are to
bulk up
lower my body fat for a six pack
and get some power and strenth into my legs for soccer

Answer 1

training to be.

First, 15 is too young to lift heavy weight.
Second, your volume is way too high.

Train your whole body 3 days a week for max of 45 min. More is not better.

Stick to basic two joint exercises. No isolation one joint exercises.

Do 2 sets of 10 reps of deadlifts, squats, bench press and, rows.

Every few weeks change it around a bit. use dumbells. use a slower temp (4 seconds up and down), or a fast tempo.

Don't do less than 8 reps or more than 15. Don't go to failure. Stop 2-3 reps short.

Eat a lot of skim milk and vegetables, fruit, some meat and fish.

Sleep as much as you can.

Answer 2

no, but i have a pt. i can tell u wat he tells me 2 do.

4 abs leg lifts n crunches

bicep curls

shoulder extensions

bench press

running

i play football as well