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Beginner Program For Teens
by Tymur Buiadzhi
5 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 19, 2024 07:27
down_app
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
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 2
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
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
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 2
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
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
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 2
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
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
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 2
1
Push Up
3 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@10
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