Workout Routine For Teens

"This routine has worked for me and my mates. I went from being a skinny 13 year old to a ripped 14 year old, and I'm still getting results"



Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.


My weight training program is very simple, yet it works for anyone. I try to increase the weight or reps every time I go to the gym, and record every bit of progress. I try to use as many compound weight excercises as possible to gain core strength.

Routine Type 3 day a week workout routine
Duration Ongoing
Level Intermediate - Teenage
Purpose Building strength and muscle mass
Target Teenagers who are interested in building strength and muscle mass

Workout Schedule:

Monday Workout A
Tuesday
Rest
Wednesday
Workout B
Thursday
Rest
Friday Workout A
Saturday Rest
Sunday Rest

Repeat cycle (start with workout B) on Monday and alternate with workout A.

The Workout

Day 1 Monday - Workout A
Muscle Group Exercise Sets And Reps
Chest Bench Press 1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
Incline Bench Press 1 x 12 reps warm up
3 x 6 - 8 reps
Flys 5 x 10 - 12 reps
Back Bent Over Row 1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
Lat Pulldown 4 x 8 - 10 reps
Good Mornings 3 x 8 - 10 reps
Day 3 Wednesday - Workout B
Muscle Group Exercise Sets And Reps
Biceps Barbell Curls 4 x 10 - 12 reps
Triceps Triceps Pushdowns 5 x 10 - 12 reps
Quadriceps Squats 1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
Leg Press 5 x 15 - 18 reps
Calves Calf Raises 3 x 10 - 12 reps
Shoulders Shrugs 5 x 10 reps
Side Laterals 5 x 8 - 10 reps

Rest on Tuesday, Thursday, Saturday and Sunday. Remember, you can alternate the workouts on different days depending on your schedule. If you have sports on Monday and it conflicts with your workout, start your workouts on Tuesday instead.

And that's it. I try to work on only two muscle groups each time (Eg. Back and Chest, Legs and Shoulders, etc.)

It worked for me and my mates. I went from being a skinny 13 year old to a ripped 14 year old, and I'm still getting results.


Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.


- Routine submitted by Nathan

Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines