Free Workout Plan - Male - Under 21 - Build Muscle
Day 1: Full Body Workout A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 12 |
| Bench Press | 3 | 8 |
| One Arm Dumbbell Rows | 3 | 10 |
| Seated Dumbbell Overhead Press | 3 | 10 |
| Leg Curls | 2 | 12 |
| Cable Tricep Extensions | 3 | 12 |
| Seated Alternating Dumbbell Curls | 3 | 10 |
Day 2: Off
*Cardio can be performed on days off or first thing in the morning.
Day 3: Full Body Workout B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 2 | 8 |
| Pec Dec/Push Ups Superset | 3 | 12/10 |
| Pull Ups | 3 | 10-12 |
| Side Lateral Raise | 3 | 12 |
| Dumbbell Lunges | 3 | 10 |
| Seated Calf Raise | 3 | 12 |
| Planks | 3 | 1-2 minutes |
Day 4: Off
*Cardio can be performed on days off or first thing in the morning.
Day 5: Full Body Workout C + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Front Squats | 3 | 8 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Barbell Rows | 3 | 8 |
| Upright Rows | 3 | 12 |
| Romanian Deadlift | 2 | 8 |
| Cable Triceps Extensions | 3 | 12 |
| EZ Bar Curls | 3 | 10 |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds.
Exercise Form
Make sure to perform only quality reps. If your exercise form starts to break down, end the set to reduce the chance of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
Cardio
The combination of resistance training and cardio is an excellent choice for overall health, and to assist the body in remaining lean while building mass. Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.
“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
To build muscle you’ll need to be in a calorie surplus. A simple and fast way to calculate your daily caloric intake is to determine your TDEE, or total daily energy expenditure, and add 300 calories.
Click here to calculate your TDEE.
To maximize the muscle building process while keeping fat gains to a minimum, it is best to gain 1 to 2 pounds of weight per month. If you are gaining weight more rapidly than this, subtract 200-300 calories from your daily intake level. If you are not gaining weight each month, add 300 calories to your daily intake level.
Special Notes
Make sure your diet is protein-rich and filled with plenty of whole foods, including quality fats and carbohydrates.
Leave a comment