Best Workout Plan for Teenage Boys to Build Muscle at Home

looking for the best Workout Plan for Teenage Boys? Young and Teen guys today want to build strong muscles and make their personalities shout for them. There are a lot of challenges in the workout plan for teenage boys to build muscle.

It is very normal if you lack complete control over your daily diet, and you may not always have access to the best gym equipment available.

Most of you guys also find yourselves to be too skinny and weak. Your body might have grown in height but not in muscularity.

You may feel lanky, awkward, uncoordinated and wish you could perform better at sports activities and impress the girls around with your fitness.

On the other hand, you may also among those guys who are a little overweight and trying to shed some fat to become fit. You want to look better but don’t know where to start and how much needs to be done to achieve your fitness goals. What should be the diet?

How should you exercise? I am sure that you all must be having these questions in your mind if you are reading this article on to find out the perfect WorkOut Plan for guys to make muscle.

Don’t Worry, you will not be disappointed as we have covered the complete diet and exercise schedule for you that is easy to follow and actually leads to great results.

So Before going further let me tell you the things that I will Cover Under this Article.

How to Get Started with Warm Up Work Out

How to Gain Muscle With Regular Workout

How to Stay Lean And Improve Body Composition

How to gain Strength With Intense Workout Exercises

How to Improve Athletic Performance

How to Gain Self- Confidence

Best Workout Plan for Teenage Boys

So, If you are interested in knowing these super cool techniques of workout for teenage boys and just give us the next 10 minutes reading this article and I can make you sure that your life is going to take a new turn towards the fitness goals.

To get started with the workout you need some types of equipment if you are doing it from home or from a small gym.

Equipment Required for Warm Up Workout to Build Muscle

There is no need for access to every bell and whistle in the gym to build muscle. In fact, you can build muscle mass using only a pair of dumbbells, bodyweight exercises and a bench.

If you are training at home, the following pieces of equipment will suffice:

A weight bench
2 dumbbell handles
160 to 200 pounds of plates
A pull-up bar

If you don’t have a weight bench, don’t worry. Bench press and flye type movements can be done on the floor. This is actually a very popular method of training for strength athletes.

Pull up bars are very cheap. You can purchase one for $10-20 at nearly any local megastore. Deluxe models run up to $30.

Warm-Up Workout for Teenage Boys to Build Muscle.

In the Beginning stage of bodybuilding Most sessions for teenage guys should be an hour or less, comprised of a 5 to 10 minute dynamic warmup—this means movement-based stretching and maybe a few reps of the moves you’ll be doing in the workout—and then 3 to 6 sets per movement pattern of 8 to 15 reps each, maybe more for bodyweight moves but only if form doesn’t break.

You need to start with your own body lifting. These include lower-body squatting and hinging, the upper-body pulls of rowing and pull-ups or pulldowns, and the upper-body pushes of pushups, overhead presses, and chest presses. 

You’ll also have to be consistent enough if you want to see the real results—a minimum of two days and a max of four days per week you have to do it. You also want to take a day off at least every two days, to allow your muscles time to rest and recover.

“Some kids will say, ‘I can be there every day,’ so we might do an upper day, lower day, a day off, then repeat for a total of four sessions a week,” Kielbaso says.

However, you might’ve noticed that he didn’t say you should divide that into a “back and bis” day or a “chest and tris” day, etc. A traditional body-part-a-day split is actually counter-productive for encouraging a growing body to fill out because the muscles can handle and should be stimulated more than once a week.

Begin with body-weight exercises to improve coordination and allow the musculoskeletal system to adapt to the stress of lifting.

A body-weight lifting plan that targets all the major muscle groups includes pushups, pullups, squats, lunges, calf raises hip bridges and crunches.

A safe workout volume, to begin with, includes completing one to two sets of 8 to 15 repetitions.

Doing total body three times a week is better than hitting the biceps only one day a week out of four sessions,” he says.

These exercises are just getting you a start and make your body ready for the next level challenges

Once your body is warmed up after a couple of weeks with these workouts and you feel ready to take a step forward towards building a muscle you will follow these steps:

How to Stay Lean And Improve Body Composition By Losing Extra Fat

When weight loss becomes the goal strength training is the best workout for teenage that we have to shed some extra fat from the body, for several reasons. First, building muscle stimulates the metabolism, which burns the most calories in the body even at rest time.

Second, if done with short rest periods, it can have cardio benefits (more on that in a moment). At last, it’s an activity that someone who carries extra weight on his frame is already inclined to be good at.

For overweight teens, strength training is great and very empowering because they can do it and can often lift more than their trimmer peers,” Akpan says.

How to Gain Muscle With Regular Workout

Chest Workout

Incline Bench Press (alternate with Incline Dumbbell Press every other workout) 4 sets of 12, 10, 8, 8 reps
Flat Dumbbell Press (Chest Dips every other workout) 3 sets of 10-12 reps
Incline Flyes 3 sets of 12-15 reps (alternate with Flat Flyes every other workout)


Dumbbell Shoulder Press (alternate with Upright Rows every other workout) 3 sets of 12, 10, 8 reps
Lateral Raises (alternate with Military Press every other workout) 3 sets of 10-12 reps
Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12-15 reps


Triceps Dips on Parallel Bars (alternate with Close Grip Bench Press every other workout) 4 sets of 12, 10, 8, 8 reps
Straight Bar Triceps Pushdowns (alternate with Overhead Dumbbell Triceps Extensions every other workout) 4 sets of 10-12 reps​

Workout (B): Thighs/Hamstrings/Abs


Squats (alternate with Wide Stance Squats) 4 sets of 12, 10, 8, 8 reps
Leg Press (alternate with Hack Squats) 3 sets of 10-12 reps
Leg Extensions (alternate with One-Legged Leg Extensions) 3 sets of 12-15 reps


Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out) 3 sets of 8-10 reps
Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls) 3 sets of 8-10 reps
Lunges (alternate with Step Ups) 3 sets of 12-15 reps
(Note: Press with your heels on lunges and step-ups)


Hanging Leg Raises (alternate with Knee-Ins) 4 sets of 10-15 reps
Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets of 10-15 reps​

Workout (C): Back/Biceps/Calves


Standing Calf Raises (alternate with Calf Press) 4 sets of 8-10 reps
Seated Calf Raises with Toes In (alternate with Seated Calf Raises with Toes Out) 4 sets of 15-20 reps


Wide Grip Pull-ups to Front (alternate with Wide Grip Pull-ups to Back) 4 sets of 8-12 reps
(Note: Use Pull-up assist machine if unable to do without help)

Low Pulley Rows (alternate with One Arm Rows every other workout) 3 sets of 12-15 reps

Reverse Close Grip Chin-ups (alternate with T-Bar Rows) 3 sets of 10-12 reps

Safety Tips For Workout Plans for Teenage Boys to Build Muscles

During the teen years of boys, their bones, joints, muscles, and tendons are in the growing process. As a result, they’re more likely to get injured.

They may find themselves interested in lifting a heavy weight or to follow a body-building routine, avoid incorporate high intensity or high volume programs shouldn’t the teen has surpassed puberty.

Before puberty, teen guys lack the hormones needed for significant muscle-building. In addition, teen guys must avoid maximum-weight lifts, which involve trying to maximize how much weight can be lifted one time.

During a lift, if it’s painful or uncomfortable for the teen, have him stop immediately. And, for teen guys eager to gain mass, patience is key. The use of anabolic steroids is linked to several significant health issues — wait for the testosterone to kick in to grow muscle mass naturally.

Muscle Building Expectation of Workout for Teenage Boys

Teens that are not underweight can expect to gain around the following amounts of muscle mass each year. This is assuming they are training properly and consistently, and eating right.

  • Year 1 – 12 to 16 pounds of muscle
  • Year 2 – 6 to 8 pounds of muscle
  • Year 3 – 3 to 4 pounds of muscle
  • Year 4 – 1 to 2 pounds of muscle
  • Year 5 – 1 to 2 pounds of muscle

Strength Building Expectation for Workout

We suggest aiming for the following goals:

  • 200-pound bench press
  • 250-pound squat
  • 300-pound deadlift

This will be stronger than 99% of other teenagers. Once your strength levels get to this point, everything else is the icing on the cake.

How You Can Keep the Track of Muscle Building Progress During This WorkOut

Take 3 measurements at each location and calculate an average for that location:

  • Arms, flexed. Around the thickest part of the arm.
  • Quads, flexed. Around the thickest part of the leg.
  • Forearms, flexed. Around the thickest part of the forearms.
  • Calves, flexed. Around the thickest part of the calves.
  • Chest, while holding a deep breath. Measure at the nipples.
  • Shoulders, relaxed. Around the thickest part of the shoulders.

So This is all about the Best Summer Workout Plan for Teenage Boys to Build Muscle and I Hope that you Guys will follow this guide and make a better chance for the rest of your life.

Wait, We are still not done. You have not got your eating tip yet that needs to be followed during this whole Workout program. This workout program is only going to Help when you will follow the eating Plan that You will read below. So without talking further let’s straight away discuss the Eating Plan for the Training Process.

Diet Plan of the Workout for Teenage Boys to Build Muscle

Intake Minimum of 150 Grams of Protein Everyday

Food that you can eat to Intake Protein

Whole milk
Cheese/string cheese
Whey & casein protein shakes
Greek yogurt
Cottage cheese
Nuts & seeds

Eating Fat foods is also very Important

  • Fried foods like donuts and French fries
  • Baked goods such as cookies, crackers, and pie
  • crusts
  • Margarine
  • Milk and cheese
  • Heavy cream and sour cream
  • Avocados
  • Peanut butter
  • Nuts and seeds
  • Butter and olive oil
  • Cuts of meat that aren’t lean
  • Eggs
  • Olive oil and coconut oil

If you are a skinny person then you need to try harder and push you eating limits to gain weight. here is the Food List that you need to eat under Workout plan for Teenage boys to Build Muscle:

  • Whole Milk. Add one cup of whole milk to a meal each day. This adds 150 calories.
  • Shredded Cheese. Add one ounce of shredded cheese to a meal each day. This adds 110 calories.
  • Sour Cream. Add one ounce of sour cream to a meal each day. This adds 60 calories.
  • Banana. Add in a banana as a snack. This adds 100 calories.
  • Butter. Add one pat of butter to a serving of veggies. This adds 35 calories.
  • Almonds. Add in one ounce of almonds as a snack. This adds 165 calories.
  • Heavy cream. Add in one ounce to a whey shake. This adds 100 calories.

These simple 7 tips don’t require you to eat that much more food, yet they increase your daily calorie levels by 720.

So, Finally, we come to an End of this Long Workout Plan for teenage boys to build muscle.

Trust Me, I confident that this Plan will definitely work for you if you follow this sincerely without anything to miss.

Please let us know in the comment section if you find anything wrong in this guide and suggest your best opinion to help become better and come up with better ideas.

Thanks for Showing Patience

Sharing is Caring

Leave a Comment