Thread: Need Advice For Workout Plan..

I'm about 5'5, 135lbs. 16 years old. 4 months ago I was 12% body fat, not sure right now. Not a stranger to lifting weights or intense workouts, I'm a wrestler and have been since I was in diapers. The season just ended a few days ago and I need to do more offseason training as next year is my senior year.
I need a weight training outline, guidelines, advice..anything. What I'm looking to do is:
~Greatly increase flexibility (more for the purpose of stretching my body out and get a few more inches in before I'm completely done growing).
~Start a weight training program to increase overall body size.
~Find a supplement or combination of supplements to help me achieve my goal.
I've used whey protein and anavol before. I just am not sure what i should use now.
As I said I'm trying to boost the growth of my body before I'm completely done growing, I heard lifting can help a lot with growth plates which make your body and muscles grow? I am almost dumb to weight exercises, I just do what the coach says.
But if someone could help me with what exercises and supplements I should be doing/using for the most gain of what I have right now I would appreciate it.

~Thanks~


EDIT: also, if it helps as a guideline, last time I lifted, my max bench press was 150 and max curl was 135 (I suck at benching, not sure why) and leg press was 200 I believe.

Learn Squats.

Learn Deadlifts.

Eat a lot of good wholesome food.

Thats all there is to it. Work hard on a few big exercises:

Squats
Deadlifts
Pullups
Bench Press

And eat for two of you, and you will grow.