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WMC is 15 years old, 6' and 10 stone (140 lbs). He wants to gains 20 pounds of muscle in 3 months before his "girl comes over." This is what I'd do if I were you, W.

First, count your blessings. You're young, you're tall, you don't carry a lot of fat, you have a girlfriend, and you have high hopes. Life is good, you're on the right track.

Second, read the text on all the pages before you to gain cross-sectional insight and understanding. Muy importante.

Third, add more food in two or more meals. High protein, medium carb. Let me send you to the weight gain page, in case you haven't bumped into it.

Suggestions: cottage cheese and fruit, peanut butter on whole wheat with low fat milk, tuna from the can and water, hard boiled eggs, baked potatoes with melted cheese, yogurt with granola, more protein drinks. Get huge.

Fourth, workout 4 days a week to keep yourself happy, to provide plenty of hard work and to allow plenty of rest and repair. Build a routine and follow it with discipline and determination. Don't waiver, don't flounder, don't doubt, don't weaken. Each workout depends on your last one. Each workout depends on the one ahead. This stuff takes courage and builds courage. You've gotta be strong to become strong. Be nice to your mom.

Now, here's a good routine for the next three months. Not too long, not too short, not perfect. You've got a lifetime for "perfect." Again, this is what I would do if I were you, considering you're 15, brand new and have a lot of heart.

Workout #1

Warm up superset these:
Crunches, 2xmax (40-50)
Leg raises, 2xmax (20-25)
Gotta build a strong torso, raise the heart rate, warm them bones - begin to focus

Bench press (3/4 sets x 8-10 repetitions)
Front delt, cross the chest, tricep - builds upper body power

Bentover row (3/4x8-10)
Giant back builder - I love this one

Standing barbell curl (3/4x8-10)
Best big bicep builder - stabilizes upper body

Lying tricep extension (3/4x10-12)
Tricep thickness - 2/3 of arm size is here

Workout #2

Warmup (same as workout #1)

Wide grip chins supersetted with bar dips (3/4xmax reps)

Improvise an overhead chinning bar that allows wide grip pullups to the chest. For the dips, place two chairs back to back. Now you got it. There's a lot to be said about will and invention.

Struggle with these free hand exercises. They are serious originals and are extraordinary for lat width and torso density.

Squats (3/4x8-10)
Most important single bodybuilding exercise. Practice, be careful of lower back and knees.

Stiff arm dumbbell pullovers (3/4x10-15)
Deep breathing for lungs, ribcage, outstanding lat development. Feels good.

Light deadlifts (3/4x12)
Preparation for future heavy back work major comprehensive exercise

Good stuff, W. Two days on, one or two days off and continue on a weekly basis.

Focus and form are number one. They are hand and glove.

Weight used and pace are number two. Increase weight without losing form and without pausing too long between sets.

On those exercises involving smaller muscle groups, less recovery time is required. 60 seconds sounds right.

On the big squats, you may take two to three minutes.

This, BTW, is good information for young Joey B, a smart thirteen year old wanting to know "when is a good time to start lifting weights." Now is good, Joe.

As you know, discouragement is the enemy. With each workout you grow and grow up. Stick to this. This is ambitious, this will work for you two tough guys, and for anyone who is healthy and earnest. There's plenty of time for changes and additions later. Trust me. Exceed the speed limit and you crash.