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What’s the best workout for teenagers? What exercises should you use? What split? And also, what type of diet is going to be effective for building significant muscle, and getting shredded? Today I’ll be sharing 11 simple steps that you need to follow if you want to get jacked as a teenager.

Step 1: The Upper/Lower Split Routine

What I found a lot of success with is working out four days a week, following an upper/lower split:

Monday: Upper Body

Tuesday: Lower Body

Wed: Rest Day

Thu: Upper Body

Friday: Lower Body

Sat and Sun: Recovery Days

Step 2: Prioritize Compound Exercises

One of the most important things to do is avoid focusing on the isolation exercises. These would be exercises like curls and sit-ups and crunches – These are little exercises for little muscles.

If you want to get jacked, we need to focus on the big exercises that hit many big muscles.

These would be – bench press, deadlift, shoulder press, squats – these are exercises that will give you the most bang for your buck or the most ROI.

Step 3: Programming the Workout

Ideally, you would do these exercises in the morning when you have the most energy and the most strength. You would want to perform these exercises between 3 and 5 repetitions. These are exercises that are designed for strength.

Step 4: Track Progress for Progressive Overload

It’s absolutely vital that you track the lifts you weight. When you come back to those exercises within a week or two, your goal would be to beat that weight that you lifted previously. It could be 2 1/2 pounds more, it could be five pounds or maybe even 10 pounds more. 

This process is called Progressive Overload. It’s one of the building blocks to gaining muscle mass, increasing strength, and getting jacked.

Step 5: Hypertrophy and Time Under Tension

Let’s now talk about hypertrophy. If you don’t know what hypertrophy is, don’t worry. It’s simple. Hypertrophy is what’s going to be responsible for you building up the size of your muscle. This is most often going to be achieved with rep ranges of around 10 to 15 repetitions. 

However, it’s essential to know that you don’t want to perform the exercises with quick, speedy repetitions. What you need to do is increase your time under tension.

Example: If you’re performing a single rep of a bicep curl, you simply increase the time it takes to complete the motion to increase your time under tension. 

You can increase the time under tension for hypertrophy focus, isolation exercises such as the bicep curl. Increasing time under tension is key to making sure you build up muscle mass significantly faster than anyone else in your school.

Step 6: Workout Duration

I would recommend you stick with 45 minutes to 1 hour. Workout periods beyond one hour and 30 minutes would be excessive as it would put a lot of strain on your growing body and will just exhaust you. Stick with the 45 minutes to 1-hour workouts, and you will see significant success.

Step 7: Cardio

Strictly speaking, cardio isn’t an absolute necessity for you to be completely jacked. However, suppose you think you’re overweight and would like to lose some fat. In that case, I recommend you add in about 10 to 15 minutes of high-intensity cardio every week.

I’ve got great high-intensity cardio workout videos available on my channel. Feel free to add these to the end of your routine, and you’re going to start to burn significant amounts of fat in addition to your weight lifting session.

Step 8: Diet 

When it comes to diet – don’t get caught up on things like keto, intermittent fasting. Those are way too complicated. Let’s keep things simple. Plus, let’s face it, your mom’s probably not going to be down to cook some special food for your diet every single time. Let’s stick with the basics. There are two things you would need to look at.

Step 9: Calories

The calories you would need would be specific to you, your weight, and your physical goals. What you’re going to have to do is calculate the number of calories you would need for your body daily. Personally, I like to use the Harris-Benedict equation. 

You plug in your calorie maintenance per day and your daily activity level. The result will be the number of calories you will need to sustain your body weight. When you want to build muscle mass and get jacked, you want to get into a calorie surplus. This means you would be consuming an extra 350 to 500 calories per day, in addition to the number of maintenance calories your body would need. 

However, if you feel that you would want to lose fat instead, you would need to go into a calorie deficit of around 350 calories per day. You can still build muscle this way. It’s just not going to be as quick compared to being in a calorie surplus.

Step 10: How Much Protein?

I always love to recommend 1 gram of protein per pound body weight if you have a lean physique. If you’re on the overweight side, you may consider aiming for 0.8 grams for protein per pound of body weight.

Step 11: Supplements

I know everyone’s gonna ask about these, and I got just the answer for you. For the most part, the supplement you’re going to need the most would be protein powder. This is what’s going to help you to meet your daily protein intake. 

You’re probably not going to have the time to prepare steaks and pork chops all the time. Mix up your shake in your EHP Shaker Bottle, and you can drink it while you’re in class. It tastes awesome.

For your pre-workout, you can take RP-Max. It has a lot of caffeine to help give you high amounts of energy. It tastes delicious.

For you guys looking to shred, you can try Oxyshred. It’s a thermogenic fat-burner. It also has a lot of caffeine, so you can take it in the morning and start off booming with a lot of energy. 

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That’s it, this is pretty much the bird’s eye view of everything you need to do as a teenager to get yourself jacked incredibly quickly. If you enjoyed this article, follow, like, and subscribe to our YouTube channel and keep an eye out for more articles. 



Creator and owner of BarbarianBody. BarbarianBody specializes in home workouts, gym workouts, building muscle, losing fat, and diet. We’re a growing online fitness community that has surpassed 800,000 subscribers!
Tanner Wideman

Tanner Wideman

Creator and owner of Barbarianbody.

BarbarianBody specializes in home workouts, gym workouts, building muscle, losing fat, and diet. We’re a growing online fitness community that has surpassed 800,000 subscribers!

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