Customized Strength Training Program

As a sports coach, you need to develop a personalized and detailed weightlifting program. You have to create a weightlifting program for a 17-year-old man who weighs 60kg and is 1.80m tall, who is starting out in weightlifting and whose goal is to gain muscle mass, and who wants to do 5 sessions per week. Important: Before starting any training program, it is important to consult a physician to ensure that you are in good health and able to engage in intense physical activity. Monday: Upper body workout Warm-up: 5 minutes of elliptical or jump rope Bench press with bar: 3 sets of 10 reps Pull-ups: 3 sets of 10 reps Military press with dumbbells: 3 sets of 10 reps Biceps curl with dumbbells: 3 sets of 10 reps Triceps extension with dumbbells: 3 sets of 10 reps Crunches: 3 sets of 20 reps Tuesday: Lower body workout Warm-up: 5 minutes of elliptical or jump rope Squat with bar: 3 sets of 10 reps Deadlift with bar: 3 sets of 10 reps Lunges with dumbbells: 3 sets of 10 reps on each side Leg press: 3 sets of 10 reps Calf raises on leg press: 3 sets of 10 reps Wednesday: Rest Thursday: Upper body workout Warm-up: 5 minutes of elliptical or jump rope Incline bench press with dumbbells: 3 sets of 10 reps Barbell rows: 3 sets of 10 reps Dumbbell pullovers: 3 sets of 10 reps Hammer curls with dumbbells: 3 sets of 10 reps Triceps extension with cable machine: 3 sets of 10 reps Plank: 3 sets of 30 seconds Friday: Lower body workout Warm-up: 5 minutes of elliptical or jump rope Reverse lunges with dumbbells: 3 sets of 10 reps on each side Hip thrusts with bar: 3 sets of 10 reps Leg curls: 3 sets of 10 reps Standing calf raises with dumbbells: 3 sets of 10 reps Saturday: Cardio session Warm-up: 5 minutes of elliptical or jump rope Running: 30 minutes at a moderate intensity Sunday: Rest It is important to note that this program is only an example and should be adapted based on each individual's specific needs and goals.