Workout advice for 15 year old male

[SoundersFC]

Hi, I am a 15 year old male looking to build muscle, I am about 5'9-10 and 135 pounds, with a low body fat percentage.

I am trying to build a workout schedule that builds both strength and endurance. I am fairly active but I have a very fast metabolism so find it hard to put any weight on. I am quite weak, but I have a long course coming up at the end of the year which requires me to be in good physical shape and have a good level of strength, I am using this to motivate me to workout and get results.

Should I workout every day? Alternating between Lower body (Core, Quads and hamstrings) and Upper body (arms and shoulders) I would like to do something every day, and that set up keeps the workouts under 45 mins.

Also, any tips on what to eat? Having a very fast metabolism I have to cram so much daily to gain anything.

Any ideas or thoughts would be great

 

[CrazyOldMan]

Try this one from goldfish. There will be similar from him in young athlete development. http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
Issue is your age. Intensities idle for building mass would be dangerously stupid for someone your age, who's bones are either still growing or finished growing but not yet fused. As someone who will admit to having been stupid numerous times this is too stupid even for me.
Keep reps at 10 or above and ensure you don't go to failure unless on ridiculous reps, too high for building. Ideally you will do sets of 10 at weights for 12, which you'll know is not optimim, but has to be your limit. This will give you safe gain if used as part of a set of 8 week programs, do one set of sessions for. 8 weeks then change.
Weight gain or loss is diet. Keep it balanced, not excessive on carbs, fats or high on protein, just balanced with surplus. Excess protein becomes fat not muscle, just like carbs or fats. You need surplus energy to encourage the body to grow. Ad you'll need more to train, so eat well at just a small amount over what you need.