Whether you are male or female, if you want to start a fitness program that can help you become strong, athletic, and aesthetic… this program is for you.
In this article, I’ll share a complete three-month routine, including all types of exercises, from strength and cardio to balance and flexibility.
It also involves basic bodyweight exercises, such as push-ups, pull-ups, and squats, to bolster your fundamental strength and prepare you for challenging exercises.
Teenage Workout Routine Summary
| Sessions/Week | 6 Days weekly |
| Duration per Session | 60-90 minutes |
| Program Goal | Build Strength, Gain Mass & Athletic Body |
| Target Gender | Males and Females |
| Difficulty Level | Beginner |
| Program Duration | 3 months |
| Exercise Types | Bodyweight & Resistance Training |
| Target Age Group | 13-19 years |
| Alternate At-Home Routine | 12-week Program for Teens |
Ultimate 3-Month Workout Plan for Teenagers
This routine includes a different split for each month. For example, you’ll do the full-body split in the first month, upper-lower split in the second, and the hybrid split in the third.
This combination will help you achieve better fitness and shape over time and prepare you for advanced exercises.
Before you start the exercises mentioned in this program, I suggest doing this quick warm-up to enhance muscle flexibility and oxygen supply in the body:
| Upper Body | Lower Body |
|---|---|
| Banded Pull Apart (15 reps) | Leg Swings (2 sets x 10/leg) |
| Shoulder Pass Through (20 reps) | Hamstrings Stretch (4 sets x 5-sec/leg) |
| World’s Greatest Stretch on Knee (10/side) | Single-leg Deadlifts (10 reps per leg) |
| Low Lunge Arch (10-sec/side) | Deep Squats (10-15 reps) |
| Cobra to Child Pose (5 reps, no pause) | Reverse Lunges (10 reps per side) |
Some Instructions for following this program:
- Rest for 1-2 minutes between isolation exercises, 2-3 minutes between heavy lifts.
- Increase the weight gradually over time to keep forcing your muscles to work hard.
- You may find some exercises difficult to perform, and that’s okay. There are numerous options available, so pick the ones that are still challenging but still manageable.
Month 1 – Full Body
- Monday: Bodyweight Strength & Cardio
- Tuesday: Resistance Training & Stretching
- Wednesday: Low Impact Cardio & Abdominals
- Thursday: Bodyweight Strength & Cardio
- Friday: Resistance Training & Stretching
- Saturday: Low Impact Cardio & Abdominals
- Sunday: Full OFF
Monday – Bodyweight Strength & Cardio
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Push Ups (On Toes or Knees) | 3 | 10-15 | Chest & Triceps |
| Goblet or Air Squats | 3 | 15-20 | Quadriceps |
| Chin-ups (Self or Supported) | 3 | 10-12 | Back & Biceps |
| Stationary Lunges | 3 | 10 per leg | Quads & Glutes |
| Treadmill Walk | 1 | 10-minute | Full Body |
| Plank | 2 | 45-second | Core |
Tuesday – Resistance Training & Stretching
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Flat DB Bench Press | 3 | 10-15 | Chest & Triceps |
| Barbell Overhead Press (Empty) | 3 | 12-15 | Shoulder |
| Bent-over Dumbbell Rows (Light) | 3 | 10-12 | Back & Abs |
| Dumbbell Goblet Squats | 3 | 12-15 | Quads & Glutes |
| Seated Forward Bend | 2 | 15-second | Full Body |
| Low Lunge Arch Hold | 2 | 15-sec per side | Full Body |
| Child Reach with Cobra | 2 | 5 reps each | Full Body |
Wednesday – Low Impact Cardio & Abdominals
| Exercises | Activity | Target Muscles |
|---|---|---|
| Treadmill Walk | 10-minute @8-10 inclined | Full Body |
| Rowing Machine | 5 sets of 1-minute | Back, Arms & Legs |
| Stationary Bike | 5-minute | Legs & Arms |
| Hanging Knee Raises | 3 sets of 10 reps | Abs |
| High to Low Oblique Chop | 3 sets of 10 reps per side | Obliques |
Thursday – Bodyweight Strength Training
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Lying IYT Raises | 3 | 8-10 | Back & Shoulders |
| Side Lunges | 3 | 6 per side | Quads & Adductors |
| Inverted Rows | 3 | 10-12 | Back & Shoulders |
| Step Up | 3 | 10 per leg | Quads & Glutes |
| Triceps Dips | 3 | 10-15 | Triceps |
Friday – Resistance Training & Stretching
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Lat Pulldown | 3 | 10-15 | Back |
| Incline Bench Press | 3 | 12-15 | Ches |
| Dumbbell Lateral Raises | 3 | 12-15 | Shoulder |
| DB Romanian Deadlift | 3 | 10-12 | Hamstrings & Lower Back |
| Knee Hug | 2 | 15-second | Full Body |
| Locust Pose | 2 | 15-second | Posterior Chain |
| Pigeon Pose | 2 | 10-second per side | Full Body |
Saturday – Low Impact Cardio & Abdominals
| Exercises | Activity | Target Muscles |
|---|---|---|
| Treadmill Walk | 10-minute @8-10 inclined | Full Body |
| Rowing Machine | 5 sets of 1-minute | Back, Arms & Legs |
| Stationary Bike | 5-minute | Legs & Arms |
| Hanging Knee Raises | 3 sets of 10 reps | Abs |
| High to Low Oblique Chop | 3 sets of 10 reps per side | Obliques |
Month 2 – Upper Lower Split
- Monday: Upper Body A
- Tuesday: Lower Body A
- Wednesday: Cardio & Abs
- Thursday: Upper Body B
- Friday: Lower Body B
- Saturday: Cardio & Abs
- Sunday: Full OFF
Monday – Upper Body A (Chest & Arms)
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Incline DB Bench Press | 3 | 10-15 | Chest |
| Dumbbell Flyes | 3 | 10-12 | Chest |
| Assisted Bar Dips | 3 | 10-12 | Chest & Triceps |
| Cable Bar Pushdown | 3 | 12-15 | Triceps |
| EZ Bar or DB Preacher Curls | 3 | 12-15 | Biceps |
| Barbell Curls | 3 | 12-15 | Biceps |
Tuesday – Lower Body A (Quads & Calves)
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| DB Goblet Squats | 3 | 12-15 | Quads & Glutes |
| 1-arm Holding DB Lunges | 3 | 10 per leg | Quads & Glutes |
| Machine Leg Press | 3 | 12-15 | Quads & Glutes |
| Bodyweight or DB Step Up | 3 | 10 per leg | Quads & Glutes |
| Standing Calf Raises | 3 | 15-20 | Calves |
Wednesday – Cardio & Abs
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Knee Raises (front) | 3 | 10-12 | Abs |
| Hanging Knee Raises (side) | 3 | 5 per side | Obliques |
| Mountain Climber | 3 | 10 per side | Core |
| High Knees Tap | 3 | 10 per leg | Full Body |
| Front Plank + Side Plank | 2 | Failure | Core |
Thursday – Upper Body B (Back & Shoulders)
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Assisted Pull Ups | 3 | 8-10 | Back |
| Lat Pulldown | 3 | 12-15 | Back |
| DB Bent-over or Seated Rows | 3 | 10-12 | Back |
| Overhead DB Press | 3 | 12-15 | Front Delts |
| DB Lateral Raises | 3 | 12-15 | Side Delts |
| Seated Rear Delt Raises | 3 | 12-15 | Posterior Delts |
Friday – Lower Body B (Quads & Hamstrings)
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| DB Romanian Deadlift | 3 | 10-12 | Hamstrings |
| Seated Leg Curls | 3 | 12-15 | Hamstrings |
| Hack Squat | 3 | 12-15 | Quads |
| Leg Extensions | 3 | 15-20 | Quads |
| Dumbbell Glute Bridge | 3 | 12-15 | Glutes |
Saturday – Cardio & Abs
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Inclined Treadmill Walk | 1 | 10-minute | Full Body |
| Stationary Bike | 1 | 5-minute | Full Body |
| Rowing Machine | 1 | 5-minute | Full Body |
| Seated Knee Tucks | 3 | 10-12 | Abdominals |
| Side Plank Dips | 3 | 10 per side | Obliques |
Month 3 – Hybrid Split
- Monday: Strength Training
- Tuesday: Balance & Flexibility
- Wednesday: Cardio & Abs
- Thursday: Strength Training
- Friday: Balance & Flexibility
- Saturday: Cardio & Abs
- Sunday: Full OFF
Monday – Strength Training
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Assisted Pull-ups | 3 | 10-12 | Back & Biceps |
| Inverted Rows | 3 | 10-12 | Back & Biceps |
| Assisted Bar Dips | 3 | 10-12 | Chest & Triceps |
| Push Ups (Knees or Toes) | 3 | 12-15 | Chest & Triceps |
| DB Goblet Squats | 4 | 15-20 | Quads & Glutes |
Tuesday – Balance & Flexibility
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bodyweight Single Leg Deadlift | 3 | 6 per leg | Posterior Chain |
| Reverse Lunges | 3 | 10 per leg | Quads & Glutes |
| Bird Dog Plank Hold | 2 | 20-sec per side | Full Body |
| Wall Sit | 2 | Failure | Quads, Glutes, & Abs |
| Low Lunge Arch Hold | 2 | 15-sec per side | Full Body |
Wednesday – Cardio & Abs
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Knee Raises (front) | 3 | 10-12 | Abs |
| Hanging Knee Raises (side) | 3 | 5 per side | Obliques |
| Mountain Climber | 3 | 10 per side | Core |
| High Knees Tap | 3 | 10 per leg | Full Body |
| Front Plank + Side Plank | 2 | Failure | Core |
Thursday – Strength Training
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Overhead Press | 3 | 10-12 | Shoulder |
| Flat DB Bench Press | 3 | 10-12 | Chest |
| Lat Pulldown | 3 | 10-12 | Back |
| Partial Deadlifts on Smith Machine | 3 | 12-15 | Full Body |
| Leg Press | 3 | 15-20 | Quads & Glutes |
Friday – Balance & Flexibility
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Cobra Pose | 2 | 10-second hold | Upper Body |
| World’s Greatest Stretch (Knee on ground) | 2 | 10 reps per side | Full Body |
| Seated Forward Bend Pose (Touching Toe) | 2 | 10-second per side | Full Body |
| Superman Fly | 2 | 8-10 | Posterior Chain |
| Knee to Chest Stretch | 2 | 10-second per side | Core & Lower Body |
| Side Lunge Hold | 2 | 10-second per side | Abs & Lower Body |
Saturday – Cardio & Abs
| Exercises | Activity | Target Muscles |
|---|---|---|
| Treadmill Walk | 10-minute @8-10 inclined | Full Body |
| Rowing Machine | 5 sets of 1-minute | Back, Arms & Legs |
| Stationary Bike | 5-minute | Legs & Arms |
| Hanging Knee Tucks (side & front) | 3 sets of 10 reps | Abs |
| High to Low Oblique Chop | 3 sets of 10 reps per side | Obliques |
Frequently Asked Questions (FAQs)
Is Lifting Weights Safe for Teens?
Yes, lifting weights is not only a safe but an effective way to build strength and improve fitness in teens. Various studies have also confirmed it, but also recommended performing exercises under a qualified fitness professional who can teach proper technique, form, and progression. (Sources: Sports Health, Canadian Academy of Sport Medicine, and Nutrients)
Is This Program for Weight Loss or Muscle Gain?
This workout plan involves various exercises. For example, strength training makes you strong and promotes hypertrophy, cardio improves endurance, and mobility exercises enhance balance and flexibility. And if you pair this routine with a low-calorie meal plan, it will also increase fat loss.
I am a Girl. Can I Use This Program?
Yes, this exercise plan is for all fitness genders, including females. It helps girls build strength, improve body appearance, and enhance athletic performance without making them bulky.
This Routine Involves Six Sessions a Week. Isn’t it too Much?
Lifting weights six days a week will be too much for teens, but if your program divides stretching, cardio, and strength training into different sessions and include low to moderate number of sets, then six sessions per week is safe and effective.
What If I Feel Discomfort While Doing Exercises?
Feeling discomfort is normal, but I suggest stopping exercising when it becomes too challenging. Start slow, learn proper form, and warm up before exercises to minimize discomfort.
