My Workout Routine To Get Buff As A Teenager (HIGHLY REQUESTED!!)

Key wellness / self-care / productivity strategies mentioned

• Build consistency with a structured weekly split: divide training by muscle groups and repeat regularly.
• Train based on soreness and recovery: work secondary muscles (like shoulders) “whenever they aren’t sore.”
• Choose effective exercises and stick with what works: the routine is based on what “has worked” for the creator over several years.
• Experiment with weight to find your best fit: adjust loads so your sets are challenging within the intended rep ranges.

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Workout routine methodology (structured split + exercise selection)

Weekly split (3 main categories)

• Day 1: Chest + Triceps
• Day 2: Back + Biceps
• Day 3: Legs + Abs
• Other muscle groups: trained “whenever” they’re not sore (example: shoulders added into other days)

Chest + Triceps

• Chest:
  • Bench press
  • Incline dumbbell press
• Triceps:
  • Rope pulldowns
  • Close-grip French press
• Finisher:
  • Close-grip bench press after bench press sets

Back + Biceps

• Back:
  • Pull-ups and pulldowns
  • Cable rows
  • “Incline” / tempo rows (as described)
• Biceps:
  • Supinated curls → preacher curls → incline dumbbell curls → wide curls
  • Finisher: a superset of wide curls, close curls, and “supinated” curls — 7 reps of each
  • Effort target: choose a weight you can do for ~21 reps, but barely (near-failure)

Legs + Abs

• Legs:
  • Squats
  • Leg press
  • Lying leg curls
  • Bulgarian split squats
• Abs:
  • Not detailed beyond rep ranges (see below)

Shoulders (added due to imbalance reasoning)

• Exercises:
  • Lateral raises
  • Rear delt reverse flies
• Reason given:
  • Avoid more front-shoulder-focused moves (e.g., dumbbell shoulder press), since compound lifts like bench already train the front delts.
  • Many athletes overdevelop front delts while side/rear delts lag.

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Rep range guidance (by muscle group)

• Arms: 8–12 reps
• Chest (bench press): 3–12 reps
• Other chest exercises: 5–12 reps
• Back: 6–12 reps
• Legs: 5–12 reps
• Abs: 15–100 reps (as stated)

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Flexibility / customization advice

• Pick the routine you enjoy: if you prefer dumbbell press over bench press, swap it.
• Match goals to rep schemes:
  • For strength: use fewer reps
  • For muscle gain: use the rep ranges and volume described
• “Gym time” is the priority: getting into the gym and training consistently matters most.

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Presenters / sources

• Video creator / presenter: the speaker in the workout video (name not provided in the subtitles).