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Beginner Program For Teens

by Tymur Buiadzhi
10 athletes joined

Program Description

I wrote this program for my little bro to get fast results in the gym and look bigger

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 04, 2024 09:35
  • Last Edited
    Jun 18, 2025 12:24

Summary

Kickstart your fitness journey with the Beginner Program for Teens, a structured 5-week plan designed to build strength and confidence. With workouts scheduled five days a week, you'll engage in a balanced mix of bodyweight exercises at home and gym-based training, targeting all major muscle groups. Each session focuses on fundamental movements like push-ups, leg presses, and dumbbell curls, ensuring you develop proper form and technique. Perfect for teens ready to embrace a healthier lifestyle, this program lays the groundwork for a sustainable fitness routine.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.1%
Triceps
11.7%
Lats
11.7%
Upper Back
11.1%
Biceps
10.4%
Front Delts
10.4%
Chest
6.5%
Abs
6.5%
Hamstrings
5.9%
Quadriceps
4.3%
Calves
3.3%
Rear Delts
2.2%
Glutes
1.7%
Forearms
1.3%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Week 1
1 / 5 Weeks
Day 2
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
12-18 Reps
@10
2
Bicep Curl (EZ Bar)
3 Sets
12-18 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
4
Lat Pulldown
3 Sets
10-15 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
12-17 Reps
@9
Day 3
1
Toe Press Leg Press
3 Sets
12-18 Reps
@10
2
Leg Press
3 Sets
1 Set
12-18 Reps
12-18 Reps
@8.5
@10
3
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 4
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
3
Hammer Curl
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
12-17 Reps
@9
5
Lat Pulldown
3 Sets
10-15 Reps
@9