5 Day Workout Plan For Teenagers

"Using the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months. My bench press went from 135 to 210 and my squat went from 150 to 225"


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I am 16 years old and a high school wrestler. I only work out 3 days a week and use mostly compound movements.

The following plan is the product of countless plans redone, discarded, edited, and combined into one flawless workout plan for getting toned but mainly packing on solid mass! - Parker

Routine Type 5 workouts per week
Duration Ongoing
Level Intermediate
Purpose Build strength and muscle mass
Target Teenagers

Workout Schedule

Monday
Workout A
Tuesday
Workout B
Wednesday
Workout C
Thursday Rest
Friday Workout D
Saturday Repeat Workout B
Sunday Rest
Start with Workout A on Monday Day 1 - Repeat Cycle

The Workout

Day 1 Monday - Workout A
Muscle Group / Notes Exercise Sets / Reps
Full Body Leg extenstions 1 x 12 reps
Leg Curls 1 x 12 reps
Squats 3 x 8 reps
Lat Machine Pulldowns 3 x 10 reps
Bent Over Row 2 x 10 reps
Bench Press 5 x 8 reps
Wide Grip Chins 1 x failure
Close Grip Chins 1 x failure
Leg Raises 1 x failure
Weighted Sit Ups 4 x 20 reps
Hammer Curls 2 x 12 reps
Day 2 Monday - Workout B
Muscle Group / Notes Exercise Sets / Reps
Body Weight Exercises Chin Ups 5 x 12 - 15 reps
Push Ups 5 x 20 - 30 reps
Sit Ups 5 x 20 reps
Notes: These are body weight only exercises.
Day 3 Wednesday - Workout C
Muscle Group / Notes Exercise Sets / Reps
Warm Up Treadmill 5 - 10 mins
Full Body Arnold Press 4 x 8 reps
Weighted Chin Ups 3 x 6 reps
Upright Rows 2 x 10 reps
Wide Lat Pulldowns 3 x 8 reps
One Arm Rows 3 x 8 reps
Seated Cable Rows 1 x 12 reps
Weighted Dips 2 x 12 reps
Shrugs 2 x 20 reps

Thursday - Rest

Day 5 Friday - Workout D
Muscle Group / Notes Exercise Sets / Reps
Full Body Squats 5 x 8 reps
Bench Press 5 x 8 reps
Squats plus 10 extra pounds 3 x 5 reps
Incline Bench Press 4 x 8 reps
Weighted Dips 2 x 12 reps
Squats plus an extra 20 pounds 5 x 3 reps
Side Dumbbell Laterals 4 x 8 reps
Calf Raises 2 x 20 reps
Front Plate Raises 3 x 12 reps
Shrugs 2 x 20 reps
Day 6 Saturday - Workout B
Muscle Group / Notes Exercise Sets / Reps
Body Weight Exercises Chin Ups 5 x 12 - 15 reps
Push Ups 5 x 20 - 30 reps
Sit Ups 5 x 20 reps
Notes: These are body weight only exercises.

Sunday - Rest

*It must be understood that in order to gain significant mass, one must eat one gram of protein per pound of GOAL bodyweight, and 3-4 grams of carbs per pound of GOAL bodyweight. This means that if you weigh 150, but want to gain 10 pounds of muscle mass, you must eat 160 grams of protein a day for a positive nitrogen balance. I also supplement with creatine ethyl ester, L-glutamine, CLA, and DHEA.


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- Submitted by Parker

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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.



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