Weight lifting workout program for a 14 year old?

I'm 115 lbs, and 5'8" my father has a bench and multiple weights, but when i ask him he doesn't really want to set me up with a work out. As you can see i don't need to lose weight, i just would like to get stronger and gain muscle. I don't know the maximum weight i can lift. Sorry.

Public Comments

1. Monday: (pyramid, go for max on this day)
Bench Press: sets of 8,6,4,2 (adding weight each time)
Hang Cleans (also known as power cleans): 6,6,4,4
Incline Bench Press: 8,6,4,2
Squats: 8,6,4,2
T-bar Row (or any form of row): 10,10,10,10

Wednesday: (Endurance, about 65% of max)
Bench Press: 10,10,10,10
Weighted lunges: 40 on each side
Incline Press: 10,10,10,10
Step-ups (Grab dumbells and step up onto a utility bench w/ one leg and raise the other knee, then go back down) 4 sets of 10 w/ each leg.
T-bar Row: 10,10,10,10

Friday: Power (85% of max)
Bench Press: 6,6,6,6
Hang Cleans: 6,6,6,6
Incline Press: 6,6,6,6
Front Squats: 6,6,6,6
T-bar Row: 10,10,10,10

Well there you have it. Remember to experiment: if a weight doesn't seem right to you, you can always adjust it. If you can't find a spotter I HIGHLY suggest you head to your nearest gym, and there will be plenty of people willing to help you.

Hope I helped, good luck dude.

2. try the lil Jack workout routine http://www.youtube.com/watch?v=TKCGe2Ezris&feature=email