A Gym training plan for beginners aged 16-19

A Gym training plan for beginners aged 16-19

 

A gym training program for beginners aged 16 to 19 who want to see visible changes in their appearance. It is important to start with lighter weights and gradually increase the load and complexity to avoid injury and ensure progress.

 

Note: Before starting an exercise program, it is recommended that you consult with a trainer or health professional to ensure that it is suitable for your individual needs and physical condition.

 

Week 1-4: Training 3 times a week (e.g. Monday, Wednesday, Friday)

 

Day 1: Upper body workout

 

Bench press – 3 sets x 10 repetitions

Chest pull with a barbell – 3 series x 10 repetitions

Dumbbell side raises – 3 sets x 12 reps

Push-ups – 3 sets x max reps

Day 2: Lower body workout

 

Barbell squat – 3 sets x 10 reps

Leg press – 3 sets x 12 reps

Dumbbell lunges – 3 sets x 10 reps each leg

Abdominal exercises (for example, abdominal rolls) – 3 sets x 15 repetitions

Day 3: Upper body workout

 

Biceps with barbell – 3 sets x 10 repetitions

Shoulder press with dumbbells – 3 sets x 12 repetitions

Chin-ups or barbell pull-ups – 3 sets x max reps

Push-ups (for triceps) – 3 sets x 12 repetitions

Week 5-8: Training 4 times a week (e.g. Monday, Tuesday, Thursday, Friday)

 

Day 1: Upper body and cardio

Bench Press – 4 sets x 8 reps

Chest pull with a barbell – 4 series x 8 repetitions

Shoulder press with dumbbells – 3 sets x 10 repetitions

Cardio training (e.g. treadmill or jogging) – 20-30 minutes

Day 2: Lower body workout

Barbell squat – 4 sets x 8 reps

Leg press – 4 sets x 10 reps

Dumbbell lunges – 3 sets x 10 reps each leg

Abdominal exercises – 3 sets x 15 repetitions

Day 3: Upper body workout

Biceps with a barbell – 4 sets x 8 repetitions

Dumbbell side raises – 4 sets x 10 repetitions

Chin-ups or barbell pull-ups – 3 sets x max reps

Triceps exercises (eg dips) – 3 sets x 10 reps

Day 4: Cardio and abs

Cardio training – 30-40 minutes (e.g. cycling or swimming)

Abdominal exercises – 4 sets x 15 repetitions

Be sure to set the appropriate level of difficulty for each exercise to ensure proper form and avoid injury. Also, stick to a healthy diet and adequate sleep to ensure the body’s successful recovery and development. The training plan can be further adjusted according to progress and goals.