Strength and Lean muscle building ideal for Teens
This program will wip you into shape, so you can look shredded at the beach 😁.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 12 reps | @6.5 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 3 | Chest Fly (Machine) | 1 | 12 reps | @6 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Bicep Curl (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Concentration Curl | 1 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 6 | Hammer Curl | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Bent Over Row (Barbell) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 3 | Seated Row (Cable) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 4 | Single Arm Row (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 6 | French Press | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 7 | Overhead Extension (Dumbbell) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 2 | Hack Squat | 1 | 12 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 16 reps | @8 |
| 1 | 14 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 15 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Seated Calf Raise | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 6 | Cable Crunch | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 12 reps | @9.5 | ||
| 7 | Bicycle Crunch | 3 | 40 reps | @10 |
| 8 | Lying Leg Raise | 3 | 20 reps | @10 |
| 9 | Russian Twist (Dumbbell) | 3 | 50 reps | @10 |
| 10 | Plank | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 1 | 15 reps | @7 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 2 | Upright Row (Barbell) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 4 | Shoulder Press (Machine) | 1 | 15 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 6 | Neck Curl | 2 | 20 reps | @8 |
| 1 | 15 reps | @8.5 | ||
| 7 | Neck Extension | 2 | 20 reps | @8 |
| 1 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 2 | Hack Squat | 1 | 12 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 16 reps | @8 |
| 1 | 14 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 15 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Seated Calf Raise | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 6 | Cable Crunch | 1 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 1 | 12 reps | @9.5 | ||
| 7 | Bicycle Crunch | 3 | 40 reps | @10 |
| 8 | Lying Leg Raise | 3 | 20 reps | @10 |
| 9 | Russian Twist (Dumbbell) | 3 | 50 reps | @10 |
| 10 | Plank | 3 | 1 min | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength and Lean muscle building ideal for Teens is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Strength and Lean muscle building ideal for Teens is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength and Lean muscle building ideal for Teens is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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