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”

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
1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
1 x 12 reps warm up
3 x 6 - 8 reps
5 x 10 - 12 reps
Back
1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
4 x 8 - 10 reps
3 x 8 - 10 reps

Day 3 Wednesday - Workout B

Muscle Group
Exercise
Sets And Reps
Biceps
4 x 10 - 12 reps
Triceps
5 x 10 - 12 reps
Quadriceps
1 x 15 reps warm up
1 x 12 reps warm up
3 x 8 - 10 reps
5 x 15 - 18 reps
Calves
3 x 10 - 12 reps
Shoulders
5 x 10 reps
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.

– Routine submitted by Nathan

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.