Hello Jacob. It's time to add some mass!

About 25lbs I understand.

I have a very simple program for you to do. I will explain it below, but I have sent it to you in a web page because I want to match the workout up with the website in case you get bored, you can come up with different routines using different exercises (although there are not a lot of exercises to choose from when you what to add size).

If you want to add lots of muscle, you must focus on the exercises that use a lot of muscle. However, those exercises also burn a lot of calories, so you must eat a lot of calories in order to stay on top of the whole thing.

Don't bother with curls, pushdowns, leg extensions and little stuff like that. Choose big movements like Leg Press, Lunges, Incline bench (dumbbell and barbell), Pull Ups and Bent over Barbell Rows etc.  

Get your power and explosive stuff from your coach (cleans, sprints etc.). It's good, you need it in sports, so do it and do it on his time.

We will be doing three things here. Pushing, Pulling and Legs. Keep it Simple.

That's Right! There are only 3 exercises per round. That's it. Push, Pull, Legs

Keep it Simple.

Push: click on this link and you will see the list of Push Exercises

Best pushes will be Bench Presses both flat and incline. You may choose to do a Weighted Push Up or Dip if you like (Those are effective). Don't bother with flyes or pec deck.

Pull: click on this link and you will see a list of Pull Exercises

Best Pulls will be Pull Ups (any kind), Pull Downs (any kind) and Bent Over Rows and One Arm Rows.

Legs: click on this link and you will see the list of Leg Exercises

Best Leg Exercises will be stuff like Leg Presses, and Lunges. I don't know if you are doing Squats because I know you are still growing and I don't want to hinder that. It's up to you, your Dad and your coach. Don't bother with the calf stuff, just do the thigh work.

How Does it all Work?

After a sufficient warm-up 5-10 minutes (I will not go over that with you as I know you know what that is... brisk walk, high knees, jump rope... stuff like that) do your first Round. Do all three exercises in the Round with minimal rest between each. You may rest after the third exercise as needed. When you are ready, Do those three exercises again with little rest between each (try to do just as good as you did the first time through). Rest as needed again after the third exercise. Then move on to the exercise you have chosen for Round 2.

You can count repetitions if you like, doing somewhere between 7 and 15 per exercise. I would rather you just do as many repetitions per exercise with good form for 20-30 seconds (more toward the 20 second mark to keep the weights higher) giving an all out effort until time is up. For you, I would set the timer to 25 seconds (either your digital watch or some other timing device) and just go for it! You, your Dad or coach may watch the second hand of a clock on the wall too.

Round 1 (example) two times through

Round 2 (example) two times through

Round 3 (example) two times through

You are done. Go Eat!

Do this three times per week, preferably with a day of rest in between workouts. You may start with only two times per week if you are too sore in the beginning.

Thanks Jacob, and I hope to see you soon. Please let me know how I can further help you achieve your goals. Here's my email matt@mygeofit.com