8-WEEK STRENGTH PROGRAM
For: 15-Year-Old, 155 lbs
Goals: Bench Press 150→160 lbs | Squat 250→275 lbs
DAILY PROTEIN TARGET: 120-140g
WEEKLY SCHEDULE
- Tuesday: Secondary Bench & Upper Body
- Thursday: Secondary Leg Work & Variations
- Friday: Primary Bench Focus
- Saturday: Primary Squat Focus
- Rest Days: Monday, Wednesday, Sunday
FRIDAY: PRIMARY BENCH FOCUS
Main Lifts
- Bench Press:
- Week 1: 4×5 @ 120 lbs
- Week 2: 4×5 @ 125 lbs
- Week 3: 4×4 @ 130 lbs
- Week 4: 3×3 @ 135 lbs
- Week 5: 4×3 @ 135 lbs
- Week 6: 3×3 @ 140 lbs
- Week 7: 3×2 @ 145 lbs
- Week 8: Test new 1RM (aim for 160 lbs)
Accessory Work
- Close-Grip Bench:
- Week 1: 3×8 @ 100 lbs
- Week 2: 3×8 @ 105 lbs
- Week 3: 3×8 @ 110 lbs
- Week 4: 3×6 @ 115 lbs
- Week 5: 3×6 @ 115 lbs
- Week 6: 3×6 @ 120 lbs
- Week 7: 3×5 @ 120 lbs
- Week 8: 3×5 @ 125 lbs
- Push-ups: 3 sets to 2 reps short of failure
- DB Rows: 3×10 per arm (challenging weight)
- Tricep Pushdowns: 3×12 (challenging weight)
SATURDAY: PRIMARY SQUAT FOCUS
Main Lifts
- Back Squat:
- Week 1: 4×5 @ 220 lbs
- Week 2: 4×5 @ 230 lbs
- Week 3: 4×4 @ 240 lbs
- Week 4: 3×3 @ 245 lbs
- Week 5: 4×3 @ 245 lbs
- Week 6: 4×3 @ 250 lbs
- Week 7: 3×2 @ 255 lbs
- Week 8: Test new 1RM (aim for 275 lbs)
Accessory Work
- Romanian Deadlifts:
- Week 1: 3×8 @ 195 lbs
- Week 2: 3×8 @ 205 lbs
- Week 3: 3×8 @ 215 lbs
- Week 4: 3×6 @ 225 lbs
- Week 5: 3×6 @ 230 lbs
- Week 6: 3×6 @ 235 lbs
- Week 7: 3×5 @ 240 lbs
- Week 8: 3×5 @ 245 lbs
- Walking Lunges: 3×10 steps per leg (bodyweight or light dumbbells)
- Leg Extensions: 3×12 (challenging weight)
- Hamstring Curls: 3×12 (challenging weight)
TUESDAY: SECONDARY BENCH & UPPER BODY
Main Lifts
- Incline Bench:
- Weeks 1-2: 4×8 @ 90 lbs
- Weeks 3-4: 4×7 @ 95 lbs
- Weeks 5-6: 4×6 @ 100 lbs
- Weeks 7-8: 4×6 @ 105 lbs
Accessory Work
- DB Bench Press: 3×10 (challenging weight)
- Pull-ups/Lat Pulldowns: 3×8
- Overhead Tricep Extensions: 3×12
- Face Pulls: 3×15 (focus on form)
THURSDAY: SECONDARY LEG WORK & VARIATIONS
Main Lifts
- Front Squat or Pause Squat:
- Week 1: 4×6 @ 175 lbs
- Week 2: 4×6 @ 180 lbs
- Week 3: 4×6 @ 185 lbs
- Week 4: 4×5 @ 190 lbs
- Week 5: 4×5 @ 195 lbs
- Week 6: 4×5 @ 200 lbs
- Week 7: 4×4 @ 205 lbs
- Week 8: 4×4 @ 210 lbs
Accessory Work
- Bulgarian Split Squats: 3×10 per leg (bodyweight or light dumbbells)
- Leg Press: 3×12 (challenging weight)
- Calf Raises: 4×15
- Sled Pushes: 4×20 yards (moderate weight)
- Box Jumps: 3×8 (focus on landing softly)
IMPORTANT NOTES
Recovery & Growth
- Get 8-9 hours of sleep every night
- Drink plenty of water throughout the day
- Eat protein with every meal
- Take rest days seriously - no extra training
Safety & Form
- Always use a spotter for heavy bench sets
- Use safety pins/bars in the squat rack
- Form comes before weight increases
- If form breaks down, reduce weight
Progress Tracking
- Week 1 Starting: Bench 150 lbs | Squat 250 lbs
- Week 8 Goal: Bench 165 lbs | Squat 275 lbs
- Notes: _________________________________________________
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