I wasn't a bodybuilder....just a lifter. But strength must come with a certain amount of muscle.

I did the BFS (bigger faster stronger) program. It's based on core lifts and auxiliary lifts working together causing muscle breakdown. Lifting is done 3x a week. Each week the number of reps you do changes in a cycle of 4 weeks. Allowing a day of rest is important to rebuild muscle, though feel free to go for a run on the off days. At 16, I had a bench press maximum of 330lbs. Just sayin (it worked for me).

The BFS program is a little confusing at first......lemme know if you want more details.