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"




Need some guidance and direction with your weight training?

Are you confused and don't know how to proceed to lose weight? Burn fat? Build Muscle? Maybe you're stuck and need guidance on how to keep moving forward. I can help!

This is a no cost service and all you have to do is fill out a simple form (no strings
attached...I promise).

Click here for help


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.


Need Help With Your Weight Training Program?

  • Don't know how to get started?
  • Don't know the type of program to use?
  • Don't know how much to eat?
  • Are you stuck and don't know how to proceed?

If you need help with your program, let me help. I'll tell you:

  • The type of weight training program you need;
  • How to proceed to reach your goals;
  • Type of equipment you need;
  • How many calories you need;
  • Type of diet you need;

This is a no cost service and all you have to do is fill out a simple form (no strings
attached...I promise).

Click here for help


- 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