Gym for young teens.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Goblet Squat

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Seated Row (Cable)

Glute Bridge (Bodyweight)

Plank

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Leg Press

Romanian Deadlift (Dumbbell)

Push Up

Lateral Raise (Dumbbell)

Abs Crunch (Bodyweight)

Calf Raise (Bodyweight)

Front Raise

Hammer Curl (Dumbbell)

Tricep Extension (Cable)

Isometric Row Hold (Dumbbell)

Floor Press (Dumbbell)

Chest Fly (Cable)

Reverse Abs Crunch (Bodyweight)

Hollow Hold

Leg Press (45 Degrees)

Squat (Bodyweight)

Leg Curl

Glute Bridge (Dumbbell)

Hamstring Curl

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