The Perfect Workout Routine For Teens (Science-Based)

Thank you so much brother see you at the end of the year 🎉

I cant do pushups; if I do abs I feel it in my back and legs;
what am I supposed to do;
all the beginner plans have Pushups n crunches
I`m totally lost help me

I'll document my progress here to motivate myself:
I'm 14 weighing 56 kg (roughly 124 lbs)
Bicep size on day 0 : 11 in
Chest size on day 0 : 33 in

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Day 1: (Chest Day)
Today's workout was my first workout in months and well as expected I got quite sore but I havent felt a chest or shoulder pump like that forever. (I did 8 reps of 3 sets for each exercise)

Day 2 : (Pull Day)
Damn those bicep curls hit hard when you tighten your elbow. The pump went hard. I also added dumbbell rows and I felt my back like I have never felt it before during those. The pullovers were also very good and today was a great day.

Day 3 : (Leg Day)
Deadlift really helped train legs well.Also if normal squats are too easy try doing one legged squats with support. Also is 40kg (88lbs) deadlift for 8 reps of 3 sets good for my age? (This is my first time deadlifting)

Probably the most and realistic workout video out there. Great content!!

im 14 and just started training, i will soon do this routine when i have acces to the gym, but i really need some tips for food, im very skinny and dont eat vegetables(only fruits) and need something for my muscles. i woukd be gratefull if someone could help me thanjs

wish I could do this but my mom doesn't want to pay for a gym membership 💀

How come day 1 is much longer than all the rest?

Is one bicep exercises enough ?

Is field hockey cardio?

How long on average would it take to do each workout for anyone that is already doing it, need to slot it into my busy routine so knowing would be really helpful, Thank you ❤

Everyone who is watching this ..
Never leave your parents in oldage🥺...

Leg day is my favorite day

I turned 12 a couple of months ago

thank you, this was the most useful idea and no bs

good advice 👍💪

I need this

I am 12yo, 5.7ft. Pretty strong can do 25 pushups and 10 pullups... This is gonan be a good transformation.

I dont know what anything means or what to do....😢

i am incredibly thin yet i have a weight of an average body builder with yet i have no muscle. i guess skeleton weight? because of this extra skeleton weight i am unable to do pull-ups or push-ups but i can do 50-80 squats. can someone give me tips on how do i get to doing push ups asap?

That's not even him 2 years later bro💀

Is this just for guys ??

So say I do push day Monday pull day Tuesday and legs Wednesday and rest Thursday after that do I repeat or wait till the next week to go back to push day

Hey man can you get muscular from doing this

Should i do these 3 times a day or 1 time help me u guys

What do we do after rest day ?

Im so excited to start this im only 15 yrs now 12/17/23 i will start it like you 2yrs from now i like your vid. How mechanics works thank you very much to your good explanation and keep up a good teachers to us teenagers with a good wealth life. I pray to God that i will succeed this to follow your steps i wish to that all teenagers like me will encourage to do like you and have a good wealth. ❤ 😊

are you German ??

And what to do when you have done this for 3 months?

thank u bro very much

My active rest day will be handball

SCREW ALL OF YOU GUYS I LOVE LEG DAY!!!!!!!!!!!

What if you can’t do pull ups

can i do it with out going to a gym :) ?

Thanks you so much!🙏

I don’t find this enough I don’t get tired out and i have more energy to keep going

Anyone who has been doing this for awhile, has it worked?

Regular Push Ups 3 × 15
Wide Push Ups 3 × 10
Diamond Push Ups 3 × 10
Declined Push Ups 3 × 15
Inclined Push Ups 3 × 15

What are flexion exercises?

I have a question for leg day can you do leg press extra?

how he do that with the like button

So no calf workout hmm

bro i just did day one and my arms are more sore than my chest did i do something wrong

Isnt doing 4+3+3=10 exercises of 3 sets a bit too much for a single day?
its gonna take like 2 hours to get done

Doubt
Is this routine

monday day 1
tue day 2
wed day 3
thur active rest
fri day 1
sat day ETC



OR DAY1 REST DAY2 REST DAY3 REST REPEAT?

thanks so much i had so much trouble finding a good workout plan