[Company name]
Workout Plan for a
15-Year-Old Boy
Workout Schedule
Zablon Yohannes
[Date]
Workout Schedule
• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Legs (Quads, Hamstrings, Calves)
• Day 4: Rest or Active Recovery
• Day 5: Push (Chest, Shoulders, Triceps)
• Day 6: Pull (Back, Biceps)
• Day 7: Rest
Detailed Workout Plan
Day 1 & 5: Push (Chest, Shoulders, Triceps)
Duration: 75-90 minutes
Warm-Up: 10-15 minutes
• Jumping jacks: 2 minutes
• Arm circles: 2 minutes (1 minute forward, 1 minute backward)
• Shoulder dislocations with resistance band: 2 minutes
• Dynamic chest stretches: 2 minutes
• Light jogging or jump rope: 5 minutes
Workout:
• Chest:
o Push-Ups: 4 sets of 15 reps (2 minutes rest between sets)
o Dumbbell Bench Press: 4 sets of 12 reps (2 minutes rest between sets)
o Incline Dumbbell Press: 3 sets of 12 reps (90 seconds rest between sets)
• Shoulders:
o Shoulder Press: 4 sets of 12 reps (2 minutes rest between sets)
o Lateral Raises: 3 sets of 15 reps (90 seconds rest between sets)
o Front Raises: 3 sets of 15 reps (90 seconds rest between sets)
• Triceps:
o Tricep Dips: 4 sets of 12 reps (2 minutes rest between sets)
o Tricep Pushdowns (with resistance band if no machine): 3 sets of 15 reps (90
seconds rest between sets)
o Overhead Tricep Extension: 3 sets of 12 reps (90 seconds rest between sets)
Cool-Down: 10-15 minutes
• Static chest stretch: 2 minutes
• Shoulder stretch: 2 minutes
• Tricep stretch: 2 minutes
• Child's pose: 2 minutes
• Deep breathing exercises: 5 minutes
Day 2 & 6: Pull (Back, Biceps)
Duration: 75-90 minutes
Warm-Up: 10-15 minutes
• Jumping jacks: 2 minutes
• Arm circles: 2 minutes (1 minute forward, 1 minute backward)
• Dynamic back stretches: 2 minutes
• Light jogging or jump rope: 5 minutes
Workout:
• Back:
o Pull-Ups or Assisted Pull-Ups: 4 sets of 10 reps (2 minutes rest between sets)
o Bent Over Dumbbell Rows: 4 sets of 12 reps (2 minutes rest between sets)
o Single-Arm Dumbbell Row: 3 sets of 12 reps per arm (90 seconds rest between
sets)
• Biceps:
o Dumbbell Bicep Curls: 4 sets of 15 reps (2 minutes rest between sets)
o Hammer Curls: 3 sets of 12 reps (90 seconds rest between sets)
o Concentration Curls: 3 sets of 12 reps per arm (90 seconds rest between sets)
• Additional Back Exercise:
o Back Extensions: 3 sets of 15 reps (90 seconds rest between sets)
Cool-Down: 10-15 minutes
• Static back stretch: 2 minutes
• Bicep stretch: 2 minutes
• Lat stretch: 2 minutes
• Child's pose: 2 minutes
• Deep breathing exercises: 5 minutes
Day 3: Legs (Quads, Hamstrings, Calves)
Duration: 75-90 minutes
Warm-Up: 10-15 minutes
• Jumping jacks: 2 minutes
• Leg swings (forward and backward): 2 minutes
• Dynamic lunges: 2 minutes
• Light jogging or jump rope: 5 minutes
Workout:
• Quads:
o Squats: 4 sets of 15 reps (2 minutes rest between sets)
o Lunges: 3 sets of 12 reps per leg (90 seconds rest between sets)
o Leg Press (if available): 3 sets of 12 reps (2 minutes rest between sets)
• Hamstrings:
o Romanian Deadlifts: 4 sets of 12 reps (2 minutes rest between sets)
o Hamstring Curls (with resistance band if no machine): 3 sets of 15 reps (90
seconds rest between sets)
• Calves:
o Calf Raises: 4 sets of 20 reps (90 seconds rest between sets)
o Seated Calf Raises: 3 sets of 15 reps (90 seconds rest between sets)
Cool-Down: 10-15 minutes
• Static quad stretch: 2 minutes
• Hamstring stretch: 2 minutes
• Calf stretch: 2 minutes
• Child's pose: 2 minutes
• Deep breathing exercises: 5 minutes
Duration: 30-45 minutes
Active Recovery Options:
• Light cardio (walking, jogging, cycling): 20-30 minutes
• Stretching/Yoga: 15-20 minutes
• Foam rolling: 10-15 minutes
