im 14 and need a workout routine

[silverr67]

i am 14 years old and cant come up with a good workout routine pls help

 

[caff]

push pull legs once or twice a week
if ur at home just stick to variations of pushups pullups and squats
thats what worked for me starting out

 

[Orbix]

i am 14 years old and cant come up with a good workout routine pls help

Do you look above 15? Just get a gym membership they never ask for id

 

[silverr67]

Do you look above 15? Just get a gym membership they never ask for id

i cant drive im 14 lol

 

[SoylentLover]

push pull legs x upper lower
2 sets on everything
max 8 reps
3 minute rests between each set

 

[Trollify]

i am 14 years old and cant come up with a good workout routine pls help

PPL
2 sets and 8-12 reps on every exercise

 

[introvertedextrover]

Ignore the above,
UL/PPL
Your week should be structured like this

Mon: Upper
Tues: Lower
Wed: Rest
Thurs: Upper
Fri: Push
Sat: Pull
Sun: rest or lower

Hit abominals every upper session aswell forearms you can add in to the end fri or sat if your lacking same with any other muscle group

Ethier 3 sets, 1 warmup should be 60-80% of the weight and 2 working sets brang to ethier full failure or 1-2 rir
Or 2 sets full failure
All rest after failure should be 2-3mins min
Pain also isnt an indicator of growth your indicator of growth should be your scale and mirror. But priotise compound lifts first and the isolation movements will be harder towards the end for example i could rep the 20kg for biceps for 12 with no fatigue after hitting the muscle group and indirectly bringing it to failure in other compound lifts + fatigue it will only give me 6-8 reps. Everyones different tho just showing up to the gym you will grow. Happy lifting

 

[silverr67]

damn

Ignore the above,
UL/PPL
Your week should be structured like this

Mon: Upper
Tues: Lower
Wed: Rest
Thurs: Upper
Fri: Push
Sat: Pull
Sun: rest or lower

Hit abominals every upper session aswell forearms you can add in to the end fri or sat if your lacking same with any other muscle group

Ethier 3 sets, 1 warmup should be 60-80% of the weight and 2 working sets brang to ethier full failure or 1-2 rir
Or 2 sets full failure
All rest after failure should be 2-3mins min
Pain also isnt an indicator of growth your indicator of growth should be your scale and mirror. But priotise compound lifts first and the isolation movements will be harder towards the end for example i could rep the 20kg for biceps for 12 with no fatigue after hitting the muscle group and indirectly bringing it to failure in other compound lifts + fatigue it will only give me 6-8 reps. Everyones different tho just showing up to the gym you will grow. Happy lifting

thx dude