Text Fulton Fit Academy

7 Awesome Muscle Building Workouts for Teenagers

26December 2021

Many teenagers spend long hours in the gym while expecting they’ll get the results in less time. However, in reality, muscle-building workouts shouldn’t last more than 1 hour 45 minutes. The reason for such limits is that after around 45 minutes to 1 hour of rigorous training, testosterone levels drop and cortisol levels start rising. This is not the right condition for people who would want to build muscle with weight loss.

Thus, to achieve optimal muscle growth, you’ll have to get efficiently hit all muscles in your weight training routine with the peak intensity and correct form.

Below we have listed the ideal muscle-building workout plan to fuel your muscles with the maximum burn in the shortest possible time.

Workout (A): Shoulder/Triceps/Chest

1. Chest

  • Incline Bench Press (alternate with Incline Dumbbell Press every workout) 4 sets of around 12, 10, 8, 8 reps
  • Flat Dumbbell Press – 3 sets – 10 to 12 reps. (Chest Dips for every other workout)
  • Incline Fly – 3 sets – 12 to 15 reps (Alternate the sets with Flat Fly)

2. Shoulders (Deltoids)

  • Dumbbell Shoulder Press – Do 3 sets – 12, 10, and 8 reps (alternate the workout with Upright Rows in every other set)
  • Lateral Shoulder Raises – Do 3 sets – 12 to 15 reps – (alternate the workout with sets of Rear Deltoid Machine)

3. Triceps

  • Parallel Bar Triceps Dips – (Make sure to alternate it with the Close Grip Bench Press in every other workout) – 4 sets – 12, 10, 8 reps.
  • Straight Bar Triceps Pushdowns – 4 sets – 10 to 12 reps – (alternate sets of Overhead Dumbbell Triceps Extensions between every workout).

Workout (B): Hamstrings/Thighs/Abs

4. Quads 

  • Squats (alternate the sets with Wide Stance Squats) 4 sets 12, 10, 8 to 8 reps.
  • Leg Press – 3 sets – 10 to 12 reps – (alternate workout with sets of Hack Squats)
  • Leg Extensions – 3 sets – 12 to 15 reps – (alternate the workout with single-legged Extensions)

5. Hamstrings & Calves


  • Start with standing leg curls – (alternate sets with Lying Leg Curls w/Toes Out) around 3 sets – 8 to 10 reps
  • With Lying Leg Curls w/Toes In (alternate the sets with Seated Leg Curls) – 3 sets – 8 to 10 reps
  • Lunges (Step Ups for the alternation in workouts) – 3 sets – 12 to 15 reps
    (Note: Press with heels on step up and lunges)


  • Begin the calves routine with Standing Calf Raises (alternate the movement with Calf Press) 4 sets – 8 to 10 reps
  • Seated Calf Raises – 4 sets – 8 to 10 reps (alternate movement calf press)
  • Toe-in Seated Calf Raises – 4 sets – 15 to 20 reps (Seated Calf Raises with Toe Out)

6. Abs 

  • Being with hanging leg raises – 4 sets – 10 to 15 reps (with alternation sets of knee-ins)
  • Exercise Ball Crunches – 10 to 15 reps – (alternate sets of Bicycle Crunches) around 4 sets

Workout (C): Biceps/Back/Calves

7. Back & Biceps


  • Wide Grip Pull-ups to Front (alternate the sets with Wide Grip Pull-ups to the Back) 4 sets – 8 to 12 reps
  • Close Grip Reverse Chin-Ups – 3 sets – 10 to 12 reps (Do T-Bar rows as alternation workout)
  • Low Pulley Rows – 3 sets – 12 to 15 reps (Do one arm rows as alternation sets)


  • Start with Concentration Curls – 3 sets – 8 to 10 reps – (alternate the movement by doing Preacher Curls)
  • Incline Curls – 3 sets – 10 to 12 reps (alternate the exercise set by doing Incline Hammer Curls)
  • Hammer Curls 3 sets – 12 to 15 reps (alternate in between sets by doing High Pulley Curls)

Some Things to Note

Frequency of workout: The workout can be done in 3 days followed by a day off. To spare more time for recovery, you can choose to train 2 days on and one day off while picking up the next workout in sequence on the following training day. For hard gainers, it’s best to train four days a week with rest on weekends.

Keep the Workout Fast-Paced – Do not rest for more than 60 seconds between sets.

Keep the Form Perfect: You must make sure that you’re keeping the form right in all these exercises to get maximum stimulation to prevent chances of injuries. Don’t compromise on the form to increase weight in your exercises.

While it’s important to build muscles, it’s also important to know that all teenagers won’t gain the same weight through doing the same weight training exercises. What works fine for someone wouldn’t work well on others, so you should know that your teen’s requirements and body type help in devising a workout plan accordingly. Additionally, the diet plan should also be in check to ensure muscle replenishment and growth.

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