15, No Gym Equipment, Want to Build Strong Ectomorph Body & Abs ASAP-Bodyweight Split Advice Needed!

[young terrace]

Hey everyone,

I'm 15 years old, weigh 52kg, and I'm 168cm tall. I have NO access to equipment and I really want to build a strong, lean ectomorph physique-get stronger and get visible abs as fast as possible.

Here's my situation and what I'm thinking:

I want to train with just bodyweight, 5 days a week, and take 2 rest days (but not consecutive: one after legs, one on Sunday).

I was planning to do abs every day and train to failure in 2-3 sets for most exercises.

I can do about 35 straight push-ups and 3 clean push-ups.

My goal is mostly strength and visible muscle, not just looking skinny.

Here's the current workout plan I came up with:

Monday: Chest + Triceps + Abs

Tuesday: Legs + Glutes + Abs

Wednesday: Rest

Thursday: Back + Biceps + Abs

Friday: Shoulders + Abs

Saturday: Glutes + Arms + Abs

Sunday: Rest

But I'm pretty new to all this, so even though I have this split, I'd love for you to recommend the best workout plan for my goals-just make sure it's NOT upper/lower splits or full body splits; I'd rather hit each part separately through the week (with abs every day). Please feel free to tweak my plan or suggest specific bodyweight exercises for each day!

On top of that:

How much protein should someone my size be eating daily for muscle gain?

Any nutrition tips that work best with this sort of bodyweight program?

I'm ready to stay consistent-as long as I find the optimal routine. Please drop your best advice, splits, and favorite bodyweight exercises. Appreciate the help and any personal success stories!

Peace out.

my goal is to build a physique like david laid at 17 y/o ik i wrote my goals above just ignore the above goals

[shadow rivet]

the ectomorph etc body type stuff is just a distraction, i hope you can forget all about it and just eat enough and work hard

you can't become like david laid in 2 years so just forget about that as well

dude the whole plan seems so convoluted, it's hard to say anything, idk how you even do that with just bodyweight movements

my peak before getting into a commerical gym was basically doing PPL and focusing on the main compounds, push ups, dips and then pike push ups for push, pull ups and bodyweight rows for pull, and pistol squats for legs although split squats and lunges should be useful to add

but like taking those important compound movements are hard to split into whatever plan you made, because of how you split them up into triceps biceps and all that

and since you care about abs, most of my (limited but visible) ab development came from those compounds as well, most of the main compounds do grow abs, so i don't think you need so much ab volume on top of that

[young terrace]

Yeah for sure, I know I can’t look like David Laid in just 2 years I just meant that’s the physique I’d like to work towards eventually, no matter how long it takes. I get what you’re saying about keeping it simple with the compounds though that makes sense

[shadow rivet]

yeah, you just have to realise that isolating muscles with bodyweight movements isn't really productive generally

[young terrace]

ive trained for around a year and i have achieved a good physique then later on i quit now i wanna get back on track

[shadow rivet]

go ahead

[young terrace]

I’m just trying to figure out what split to follow, do you think I should stick with the one I found on Reddit, or would you recommend something better? The one I saw on reddit looks pretty solid.

[shadow rivet]

was the reddit split made for bodyweight?

[young terrace]

im not really sure

i think yeah

[shadow rivet]

if that's the one in this thread then idk how it could be

[young terrace]

wym

[shadow rivet]

like i said, bodyweight exercises are generally not good for isolating different muscles

you can do a little bit, like bodyweight triceps extensions, ring curls and glute bridges

[young terrace]

oh so ur tellin me to do full body everyday?

[shadow rivet]

no lol

[young terrace]

ik but t's still possible to adjust some bodyweight exercises (like changing hand placements in push-ups) to emphasize certain muscle

[shadow rivet]

you can only do so much to that end with hand placement and grip style

[young terrace]

Agreed, changing grip or hand position doesn’t make a big difference.

alr so what r u telling me to do?

[shadow rivet]

i can recommend what i did, which was push pull legs

or upper lower, or full body

[young terrace]

ppl doesnt suit me ive tried it

[shadow rivet]

why doesn't it

[young terrace]

I didn’t see much progression with PPL, so it didn’t really work out for me

[young terrace]

@shadow rivet do u think upper,lower,push,pull,leg split is good

[shadow rivet]

i guess

the main thing is you get enough sets per week per muscle, the split is not so important for muscle growth

[young terrace]

Hm

[young terrace]

Can i add light ab workout everyday

[shadow rivet]

if you want to specifically grow your abs then you need to train it like other muscles

[young terrace]

dm?

[shadow rivet]

isn't this thread fine?

[young terrace]

in dms i can pin which will be easier for me to go through

[shadow rivet]

i'm sorry man i'm not quite that invested in your fitness journey

[young terrace]

its alr

[little inlet]

ay man, we have strikingly similar stats
(Im 17, max pu of 37)

Dont take my advice too srsly, but for abs, I suggest having a dedicated core day,

And maybe optimising ur workout to be way harder and simpler so u can add it in

If not, maybe add a circuit or finisher after ur sessions (im doing both)

With pure cali, honestly u shouldnt worry too much bc most rlly end up focusing on skills or giving into the gym membership,

Aslong as ur training hard, and have a program setting u up for ur goal physique,

Ur brain shouldnt be working too much

[lethal timber]

dedicated core day and circuits are both bad ways to focus on building abs

[little inlet]

Is there a solid method to it? Im a newbie and that's just what I've been doing

[lethal timber]

accessory exercises as part of a well-made routine, added onto the end of usually a leg day or a full-body day if you're doing a fb workout

2-3x/wk minimum

and progressively overloaded over time

[little inlet]

🔥

[young terrace]

im doing this ab finisher for a months and after that id stop this

cuz ill start learning calisthenics skills which would focus on my abs

[shadow rivet]

if you're thinking about front levers/planches/dragon flags then they aren't core focused

of course core training will help in that area but it should be more specific like, idk, planks, hollow body holds

[young terrace]

planche and fl focuses on core

[shadow rivet]

planche focuses on shoulders and fl on the back, core is kinda secondary

it's a common misunderstanding

[young terrace]

yea ik

[young terrace]

@shadow rivet u online rn?

[shadow rivet]

kinda, I'm in the gym

[young terrace]

oh

would u mind rating out my routine?

day 1(monday)-push
1.normal push ups- 3 sets untill failure, slow reps
2.decline push ups- 3 sets until failure, slow reps
2.pike push up- 3 sets until failure, normal speed for now once i get used to it ill do slow
3.diamond push up- 3 sets until failure, slow reps
4.dips- 3 sets until failure

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 2(tuesday)-pull
1.pull ups- 3 set until failure, slow reps
2.scapular push ups- 3 set until failure
3.pseudo push ups- 3 sets until failure

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 3(wednesday)-legs
1.squats- 3 sets 20 reps
2.explosive squats- 3 sets until failure
3.bulgarian squats- 3 sets until failure
4.calf raises- 4 sets 20 reps

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 4(thrusday)- rest day

day 5(friday)-upper
1.

i didnt make upper and lower yet

[shadow rivet]

too many push exercises (way too much volume)

not enough pull, add at least inverted rows

bit much core volume too

i prefer putting push ups (easier) after dips (harder) so I don't have to do as many reps to reach failure

also personally never liked decline push ups because it's annoying to set up especially if you want full ROM

[young terrace]

hm

[young terrace]

wym by that

[shadow rivet]

if you do dips before push ups then the fatigue from the dips will lower the reps you can do in push ups

[young terrace]

hm

day 1(monday)-push
1.dips- 3 sets until failure
2.pike push up- 3 sets until failure, normal speed for now once i get used to it ill do slow
3.diamond push up- 3 sets until failure, slow reps
4.normal push ups- 3 sets untill failure, slow reps

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 2(tuesday)-pull
1.pull ups- 3 set until failure, slow reps
2.scapular push ups- 3 set until failure
3.pseudo push ups- 3 sets until failure

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 3(wednesday)-legs
1.squats- 3 sets 20 reps
2.explosive squats- 3 sets until failure
3.bulgarian squats- 3 sets until failure
4.calf raises- 4 sets 20 reps

ab finisher
1.slow leg raises- 2 sets 20 reps
2.slow crunches but lift feet off the floor- 2 sets 12 reps
3.hollow body hold- for 1 min

day 4(thrusday)- rest day

day 5(friday)-upper
1.

[young terrace]

like this

[shadow rivet]

better but not amazing