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”

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

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
1 x 12 reps
1 x 12 reps
3 x 8 reps
2 x 10 reps
5 x 8 reps
1 x failure
1 x failure
1 x failure
4 x 20 reps
2 x 12 reps

Day 2 Monday - Workout B

Muscle Group / Notes
Exercise
Sets / Reps
Body Weight Exercises
5 x 12 - 15 reps
5 x 20 - 30 reps
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
4 x 8 reps
2 x 10 reps
3 x 8 reps
2 x 12 reps
2 x 20 reps

Thursday – Rest

Day 5 Friday - Workout D

Muscle Group / Notes
Exercise
Sets / Reps
Full Body
5 x 8 reps
5 x 8 reps
Squats plus 10 extra pounds
3 x 5 reps
2 x 12 reps
Squats plus an extra 20 pounds
5 x 3 reps
2 x 20 reps
2 x 20 reps

Day 6 Saturday - Workout B

Muscle Group / Notes
Exercise
Sets / Reps
Body Weight Exercises
5 x 12 - 15 reps
5 x 20 - 30 reps
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.

– Submitted by Parker

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.