Training and Exercise for Children and Teenagers - Part 4

Doug Lawrenson
Written By: Doug Lawrenson
December 22nd, 2007
Updated: May 22nd, 2017
Categories: Articles Training
92.1K Reads
The final part to Doug's 4 part series on weight training for children and teenagers. This part looks at workouts for teenagers at various levels of training.

Training and exercise for children and teenagers. This article is huge! So huge it has been split into a 4 part series. You can see the 4 parts below or click the continue link at the bottom of each part.

Part 4: The Workouts

Please Note: As this forum is mainly concerned with building muscle and strength, then the exercise prescriptions given below will only include routines for strength and muscle growth and not aerobic training or fitness training. If you want advice on aerobic training or fitness training then post your questions on the forum and they will be answered.

The 3 routines given below are for complete beginners to weight training and give some progression as more experience is gained. Move onto the second routine after completing the 12 weeks of the first routine. Only move onto the split routine after at least six weeks of the 3 days week routine. It is important that the exercise technique is given more importance than the weight that will be lifted. Only increase the intensity when exercise technique is perfected.

Workout 1: 12 Week Notice Training Program

Weeks 1- 6: Total Body Circuit Workout

Workout Notes:

  • Thoroughly warm up 5-10 mins and stretch before working out.
  • Complete the following on two non-consecutive days per week.
  • During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets).
Workout 1: Weeks 1-3
Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 1 15
Hamstrings Lying Leg Curl 1 15
Upper Back Barbell Rows 1 15
Chest Flat Bench Press 1 15
Shoulders Dumbbell Press 1 15
Traps Dumbbell Shrugs 1 15
Triceps Pushdowns 1 15
Biceps Barbell Curls 1 15
Lower Back Back Extension 1 15
Calves Standing Calf Raise 1 15
Forearms Barbell Wrist Curl 1 15
Abdominals Crunches 1 15
Workout 2: Weeks 4 - 6
Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 2 12
Hamstrings Lying Leg Curl 2 12
Upper Back Barbell Rows 2 12
Chest Flat Bench Press 2 12
Shoulders Dumbbell Press 2 12
Traps Dumbbell Shrugs 2 12
Triceps Pushdowns 2 12
Biceps Barbell Curls 2 12
Lower Back Back Extension 1 12
Calves Standing Calf Raise 1 12
Forearms Barbell Wrist Curl 1 12
Abdominals Crunches 1 15

Weeks 7 – 12: Split Workout with Increased Intensity.

Workout Notes:

  • Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
  • Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
  • Do sets and reps as indicated.
  • Rest 60-90 seconds between the sets.
  • Choose exercise alternates on occasion to work the muscles a little differently
Workout 1: Upper Body
Bodypart Exercise Sets Reps
Chest Flat dumbbell press
Pec dec fly
2
1
10-12
10-12
Upper back Barbell rows
Seated cable row
2
1
10-12
10-12
Shoulders Seated dumbbell press
Dumbbell lateral raise
2
1
10-12
10-15
Traps Dumbbell shrugs 2 10-15
Triceps Lying barbell extension 2 10-12
Biceps Standing barbell curl 2 10-12
Forearms Barbell wrist curl 2 10-12
Workout 2: Lower Body
Bodypart Exercise Sets Reps
Quads/Glutes Squats 2 8-12
Quads Leg extension 2 10-12
Hamstrings Leg curl 2 10-12
Lower Back Back extension 2 15-20
Calves Standing calf raise 2 12-15
Abdominals Crunches
Reverse crunch
2 15-40
15-30

Workout 2: 3 Day Full Body Routine

This routine is completed three days per week on Monday, Wednesday, and Friday.

Warm up 5-10 minutes, perform full body stretches, and cool down 5-10 minutes at the end of the routine.

Exercise 1st Set 2nd Set 3rd Set 4th Set
Bench press (chest) 12 reps 10 reps 10 reps 8 reps
Barbell curl (biceps) 12 reps 10 reps 10 reps  
Bent over row (back) 12 reps 10 reps 10 reps 8 reps
French press (triceps) 12 reps 10 reps 10 reps  
Dumbbell shrugs (traps) 12 reps 10 reps 10 reps  
Military press (shoulders) 12 reps 10 reps 10 reps  
Squats (thighs) 15 reps 10 reps 10 reps 8 reps

Workout 3: 3 Day Split Routine

This routine is completed three days per week on Monday, Wednesday, and Friday. (Splitting the body into three training sessions).

Warm up 5-10 minutes, perform full body stretches, and cool down 5-10 minutes at the end of the routine.

Monday (chest & triceps)
Exercise 1st Set 2nd Set 3rd Set
Bench press 12 reps 10 reps 8 reps
Incline dumbbell press 12 reps 10 reps 8 reps
Flat dumbbell press 12 reps 10 reps 10 reps
Ped dec 12 reps 10 reps 10 reps
Skullcrushers 12 reps 10 reps 8 reps
Dumbbell tricep extension 12 reps 10 reps 8 reps
Crunches 15 reps 15 reps 15 reps
Kness raises 10 reps 10 reps 10 reps
Wednesday (back, biceps & calves)
Exercise 1st Set 2nd Set 3rd Set
Barbell rows 12 reps 10 reps 8 reps
Front pulldowns 12 reps 10 reps 8 reps
1 arm dumbbell rows 12 reps 10 reps 10 reps
Barbell curls 12 reps 10 reps 8 reps
Dumbbell curls 12 reps 10 reps 10 reps
Standing calf raises 12 reps 10 reps 10 reps
Friday (legs, shoulders & abs)
Exercise 1st Set 2nd Set 3rd Set
Leg press 12 reps 10 reps 8 reps
Leg extension 12 reps 10 reps 10 reps
Leg curl 12 reps 10 reps 10 reps
Military press 12 reps 10 reps 8 reps
Side lateral raise 12 reps 10 reps 10 reps
Rear lateral raise 12 reps 10 reps 10 reps
Crunches 15 reps 15 reps 15 reps
Knee raises 10 reps 10 reps 10 reps

Got any questions? Are you a teen and want to build some big muscles? Drop them in the comments section below and we'll try to answer them.

References:
Physiology of Sport and Exercise; J. Wilmore, D. Costill
Advanced Fitness Assessment and Exercise Prescription; V. Howard
ACSM's Guidelines for Exercise Testing and Prescription. 6th Edition

18 Comments
Tyler
Posted on: Sun, 06/17/2018 - 19:16

Im 13 Years Old 5" 10' And 170lbs How Much Should I Be Lifting In The Leg Presses Ext..???

Tyler
Posted on: Mon, 05/19/2014 - 20:35

I'm 13, 4'9 and 93 pounds. Should I use this exercise, and how heavy should my dumbbells be?

Tyler
Posted on: Sun, 06/17/2018 - 19:17

Anbd I Have Very Strong Legs

Tammy Bevan
Posted on: Tue, 01/22/2013 - 06:16

I know of childern that are 7and8 doing push- up and setups how many should they do and should they.

James
Posted on: Sat, 01/12/2013 - 13:14

I am 13 years old can i do all of this workouts?

Craig
Posted on: Sat, 12/29/2012 - 16:05

pretty much the same situation as jake but have no dumbells

Craig
Posted on: Sat, 12/29/2012 - 11:49

As a Teenager who has never done proper exercise in his life(I am a healthy person though) Where I live, their is no access to a gym and no access to anything for training. Is their a good way to work out without going to the gym?

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mnsjason
Posted on: Wed, 01/09/2013 - 17:10

Hey Craig! There are some great at-home routines on the site, and you can find them here:https://www.muscleandstrength.com/workouts/home.html

Jake
Posted on: Fri, 12/21/2012 - 05:12

I'm not sure where you live but here a 13 can't join a gym so what should I'd since I don't have gym equipment (btw I have dumbbells)

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Joey
Posted on: Fri, 12/21/2012 - 10:23

Hey Jake, It's good to build up your strength with pushups and pull-ups etc... Also, start now by practicing really good form with light dumbbells. When your'e older and able to go to the gym, you'll have built a good base of strength and form.

Ryan
Posted on: Sat, 10/20/2012 - 03:19

Can I also use the upper/lower body split? I'm an intermediate lifter.

Luiz Arthur
Posted on: Mon, 03/26/2018 - 19:33

Are you Ryan Casey? I really apreciate your work, man. Thanks for all the videos, they've motived me a lot. By the way, I am thinking about starting working out. I am a 14 year boy (ectomorph) and have been looking for some good stuff and have found this one. Would you recommend it to me? Thanks, buddy! Keep posting!

Antonia
Posted on: Thu, 08/09/2012 - 11:18

I'm 15, female, 5'4 and 132 lbs. Is this good for weight loss?

bob ccanamal
Posted on: Tue, 10/02/2018 - 09:46

same bruvaaaa

Jose A Fernandez
Posted on: Sun, 12/04/2011 - 07:42

I have 2 boys ages 9 and 10 they play baseball and i have them in a resisntance program for their rotator cuff. Should i continue on the especiallsation program or go to an all body workout? and how safe is it?

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Steven
Posted on: Fri, 12/16/2011 - 14:17

At their age bodyweight exercises provide an appropriate challenge.

jake
Posted on: Sat, 01/15/2011 - 23:55

hey what should we be eating and stuff?

JUAN
Posted on: Thu, 01/14/2010 - 21:18

hOW MUCH DO U REST IN THE FI RST THREE W EEKS IN BETWEEN SETS??