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BoostcampPNG

Gym for young teens.

by Roope Salmela

Program Description

This is a beginner-friendly workout program designed for teens aged 12–14. It’s safe, fun, and doesn’t require heavy equipment or complex exercises. The program covers all major muscle groups over three days, with optional machine and bodyweight variations. Created by Roope, who is in the same age group, it’s made to be relatable, encouraging, and easy to follow for young teens starting their fitness journey.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2025 02:13
  • Last Edited
    Dec 08, 2025 02:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Triceps
11.5%
Glutes
10.9%
Abs
10.9%
Front Delts
10.9%
Quadriceps
7.7%
Chest
6.4%
Biceps
5.8%
Middle Delts
5.1%
Upper Back
3.8%
Lats
3.8%
Lower Back
2.6%
Calves
2.6%
Adductors
1.9%
Forearms
1.9%
Abductors
1.3%
Rear Delts
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
1-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-15 reps
-
6
Plank
3
0.5-1 mins
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
8
Isometric Row Hold (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
1-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-15 reps
-
6
Plank
3
0.5-1 mins
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
8
Isometric Row Hold (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
1-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-15 reps
-
6
Plank
3
0.5-1 mins
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
8
Isometric Row Hold (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
1-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-15 reps
-
6
Plank
3
0.5-1 mins
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
8
Isometric Row Hold (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
1-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-15 reps
-
6
Plank
3
0.5-1 mins
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
8
Isometric Row Hold (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Calf Raise (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Floor Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Plank
3
0.5-1 mins
-
5
Abs Crunch (Bodyweight)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Hollow Hold
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Calf Raise (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Floor Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Plank
3
0.5-1 mins
-
5
Abs Crunch (Bodyweight)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Hollow Hold
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Calf Raise (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Floor Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Plank
3
0.5-1 mins
-
5
Abs Crunch (Bodyweight)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Hollow Hold
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Calf Raise (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Floor Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Plank
3
0.5-1 mins
-
5
Abs Crunch (Bodyweight)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Hollow Hold
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Push Up
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Calf Raise (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Floor Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Plank
3
0.5-1 mins
-
5
Abs Crunch (Bodyweight)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
7
Hollow Hold
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Squat (Bodyweight)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
8-12 reps
-
6
Glute Bridge (Dumbbell)
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Squat (Bodyweight)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
8-12 reps
-
6
Glute Bridge (Dumbbell)
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Squat (Bodyweight)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
8-12 reps
-
6
Glute Bridge (Dumbbell)
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Squat (Bodyweight)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
8-12 reps
-
6
Glute Bridge (Dumbbell)
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Squat (Bodyweight)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
8-12 reps
-
6
Glute Bridge (Dumbbell)
3
8-12 reps
-
7
Hamstring Curl
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1-12 Reps
1-12 Reps
1-12 Reps
-
-
-
5
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-