How to Follow a Teenage Bodybuilding Workout Plan

Step 1

Teenage bodybuilding is two things: a lot of fun, and no joke. In order to be successful you need to consider a lot of aspects and get familiar with a lot of details. Below, I'll go step by step and outline a workout split, the necessary diet, personally taken supplements, and alternate ways to keep the muscles growing. Follow along and keep your eyes peeled- here comes the rush.

Step 2

The first thing you need to get down is the way to workout. Being a teenager means that your body is able to quickly grow and quickly recover. There's no reason you shouldn't be giving your all to every workout, and there's no reason that every workout shouldn't be challenging. The split will go as follows: Monday, chest/triceps. Tuesday, back/biceps/traps. Wednesday, legs. Thursday, shoulders/traps. Friday, biceps/triceps. Saturday, legs. Sunday, rest. Do abs whenever you want; the more the better.

Step 3

Monday: Chest/triceps Incline bench press: 4 sets of 8-10 reps Incline dumbbell bench press: 3 sets of 10-12 reps Decline bench press: 3 sets of 8-10 reps Incline flys: 3 sets of 15-20 reps Skullcrushers: 4 sets of 8-12 reps Cable pressdowns: 5 sets of 10-15 reps

Step 4

Tuesday: Back/biceps/traps Pullups: 4 sets of reps-until-failure Bent over dumbbell rows: 3 sets of 10 reps Seated cable rows: 3 sets of 10-12 reps Lat pulldowns: 3 sets of 12-15 reps Standing EZ bar 21s: 3 sets of 21 reps Machine bicep curls: 5 sets of 12-15 reps Barbell shrugs: 4 sets of 8-10 reps Standing dumbbell shrugs: 4 sets of 10-15 reps

Step 5

Wednesday: Legs Squats: 5 sets of 8-10 reps Lunges: 3 sets of 15-20 reps Hamstring curls: 3 sets of 12-15 reps Leg extensions: 3 sets of 12-15 reps Leg press: 2 sets of 25 reps Standing calf raises: 3 sets of 20 reps Seated calf raises: 3 sets of 20 reps

Step 6

Thursday: shoulders/traps Seated military presses: 4 sets of 8-10 reps Seated Arnold presses: 3 sets of 10-12 reps Upright rows: 3 sets of 10-12 reps Front/side/post raises: 3 sets of 15-25 reps Barbell shrugs: 4 sets of 8-10 reps Seated dumbbell shrugs: 4 sets of 10 reps Standing dumbbell shrugs: 4 sets of 12-15 reps

Step 7

Friday: Biceps/triceps supersets Standing EZ bar curl/skullcrushers: 4 sets of 10-12 reps Standing dumbbell curls/cable pressdowns: 3 sets of 15-20 reps Hammer curls/kickbacks: 3 sets of 15-20 reps Seated machine curls/dips: 5 sets of reps until failure

Step 8

Saturday: legs Squats: 5 sets of 8-10 reps Deadlifts: 3 sets of 4 reps Leg presses: 3 sets of 20 reps Hamstring curls: 3 sets of 20 reps Leg extensions: 3 sets of 20 reps Standing calf raises: 4 sets of 20 reps Seated calf raises: 4 sets of 20 reps

Step 9

Now that the workout has been outlined, let's take a look at the nutrition you should be following. For a teenage bodybuilder, protein and carbs are key. You want to consume as much protein as possible with every single meal. This increased protein intake will help your muscles recover quicker, grow quicker, and look better. Try and consume a moderate to low amount of carbs throughout the day, maximizing carb intake only directly before and directly after a workout. This will give your body fuel for working out, while not giving your body any reason to hold onto excess weight. Follow these basic guidelines with any foods you choose and the results will be amazing.

Step 10

Personally, during preparation for bodybuilding, I try and indulge in a few different supplements. BCAAs, protein shakes, creatine, and preworkout are all extremely helpful during the bodybuilding journey. BCAAs will help your body quickly synthesize protein. Protein shakes will give your body a lot of extra protein without any unnecessary carbohydrates. Creatine is good for up until a month before a show, because it while it helps with recovery and strength, it also causes water retention. Finally, preworkout is great for maintaining focus, intensity, and a pump during every single workout. For me, these supplements have always made the difference between average and phenomenal.

Step 11

If the workout routine that I listed above starts to become normal to your body and slow down your growth, implement one of the following methods to keep things moving. Giant sets Circuit training Dumbbell-only routines Burnouts These methods will help your body overcome and stagnation during training for bodybuilding, and they also keep things fun in the gym. You can find tips on how to do any of these alternate methods on my profile.

Step 12

By paying attention to the details of the routine, diet, supplementation, and alternate training methods, any teenager can become a bodybuilder with size and definition to reckon with. Read the above advice over and over again if you need to. Following it will take you somewhere great, I promise.