Teen getting started

Put your PlayStation down for a week, read the FAQs and then come back with more questions.
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Seriously, if you want to know about HST read the FAQs on this forum.
 
If by workout plan you mean which exercises would make for a good workout then go for something like this:

Squats
Stiff Legged Deadlift
Bench
Bent Over BB Rows
Dips
Under-hand Chins
Shrugs
Standing Shoulder press
Standing Calf Raise

Add in arm isos (bb curls, tri extensions) and ab work if you have the time energy and inclination (or do them on your off days).

At your age, I would not go as heavy as the 5s and post-5s. Do 15s and 10s and maybe 8s. Work on your form and get really familiar with the exercises.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">FYI: I dont play play station</div>

OK! So you have an X-box right?
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Three days is good. Superset squats with stiff legged deadlifts and rows with bench. Let us know how it goes.
 
This is the old standby: MFW alternate A &amp; B,

A: full back squats, bench press, 90 degree bent rows, OH press,

B: conventional deadlifts, dips, chins, OH press

eat above maintenance.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks now what about everything esle like nutrition and stuff </div>

You're young, so you'll need to eat a lot while lifting. Check out the eating for size article in the FAQ's... it's pretty simple and should be good for you to follow.

Pre and Post WO nutrition is essential... think protein shakes.
 
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