the ending when he said "In a month you'll see results, in 6 months you start gaining confidence and in a year you'll get compliments" That had me ear to ear smiling, that was a good one
I'm 15 (almost 16) and i went to the gym for the first time with my friend who has been going for a few weeks, and it was honestly really fun. I was expecting it to be a chore, but i enjoyed it a lot more than i thought i would, and it is so much more motivating to work out with people rather than in your bedroom or something.
making it fun will help you in the long run because their will be some days where it feels like a chore the longer you go but it’s all about consistency and try to have fun
Its fun the first few weeks. Same here, i started with friends. However, after going for almost a year now, i just discipline myself to go. Its just something i do to better myself and clear my mind, rather than for ¨fun¨. I’m a med student, so it rlly helps after a long day…
Thanks for this routine bro, I'm a teen and I'm pretty out of shape, I've been following your routine for a few days, and I feel all my muscles sore everyday, and I can already see the size increase in my arms when I flex. It feels fulfilling, and I feel so much better knowing that I'm pushing myself
Nicholas, your videos inspired me to start self improvement and working out last summer. This past year was probably one of my most successful and I was able to make the Varsity Football team. Its tough with the diet and asian food culture, but it all helped out. Thanks for everything bro, Love you and your vids
depending on your age and genetics (considering height and metabolism) a good way to start from 11-14 is by NOT lifting weight but just eating up and physical activity. This is the best way it starts for me and my peers before starting weights.
You are my number 1 inspiration right now and I really want to achieve a physique as yours since I’m always inspired by anime physique.As a 12 year old kid today I start trying this workout routine for the next 4 years.Lots of love from Canada!🇨🇦
Workout Routine: Push/Pull/Legs Split Push Days (Chest, Shoulders, Triceps) Days: Monday and Friday Pause Bench Press 3 sets of 5-12 reps, all to failure Rest interval: 2-3 minutes Incline Dumbbell Press 3 sets of 6-12 reps, all to failure Rest interval: 2-3 minutes Pec Deck or Chest Flies 2-3 sets of 8-14 reps, all to failure Rest interval: 1-2 minutes Pull Days (Back, Biceps) Days: Tuesday and Saturday Lat Pulldowns 3 sets of 5-12 reps, all to failure Rest interval: 2-3 minutes T-Bar Rows 3 sets of 5-12 reps, all to failure Rest interval: 2-3 minutes Single Arm Cable Rows 3 sets of 5-12 reps, all to failure Rest interval: 1-2 minutes Dumbbell Curls 3 sets of 5-12 reps, all to failure Rest interval: 1-2 minutes Preacher Curls 2-3 sets of 8-12 reps, all to failure Rest interval: 1-2 minutes Leg Days (Legs, Abs) Days: Wednesday and Sunday Hack Squat or Barbell Squat 3 sets of 6-12 reps, all to failure Rest interval: 3-5 minutes Note: Go to failure but be cautious with beginners, potentially avoiding absolute failure for safety reasons. Seated Hamstring Curls 3 sets of 6-12 reps, all to failure Rest interval: 2-3 minutes Leg Extensions 3 sets of 6-12 reps, all to failure Rest interval: 2-3 minutes Note: Last set includes drop sets. Calf Raises 3 sets of 6-20 reps, all to failure Rest interval: 2-3 minutes Abs No specific routine. Suggested exercises: Hanging leg raises, crunches, bodyweight movements. Diet Guidelines Calorie Management To gain weight: Calorie surplus To lose weight: Calorie deficit Protein Intake Aim for 0.7 to 1 gram of protein per pound of body weight. Balanced Diet Focus on high-protein foods for muscle growth. Incorporate a balance of low and high-calorie dense foods based on goals (bulking/cutting). Prioritize whole foods over junk food for better performance and health.
Honestly I Respect This Video Because I Do Everything U Mention. But The Thing Is My Situation Is Different Because I’ve Had Back To Back Surgeries. So I Would Be Consistent Than Have To Stop To Heal. But That Will Never Stop Me From Getting My Gains 💯🙏🏽
I'm currently remaking my entire plan right now So far it's gonna look like this: Sunday: Arms Monday: Legs, Football Training Tuesday: Chest, Back, Abs, Biceps Wednesday: Rest Thursday: Arms, Football training Friday: Legs Saturday Chest, Back, Abs, Biceps Normally, I'd do like the same exercises everyday (100-200 Push ups, 100-200 Squats, etc) since I don't really go to Gyms, yet. So this is my best option for now which works pretty fine. If you guys have any tips I'd be happy to hear them. I'm trying to get loose my fat at the end of the year like I promised myself earlier this year. So wish me luck! Oh and for my diet, well my mother normally makes me food and since I'm African I can always rely on her making protein rich foods so we chillin' with that
This is so fun and intriguing at the same time, definitely the type of learning I'm looking for, I'm glad i started workout the age of 15-16. i hope i can improve just like him! literally an awesome guy
Hey, just came here to tell the people who want to look like him that they can het his physique without all of those exercises and machines he is suggesting. It's a great video to follow, and if you have acess to equipment like this I totally suggest you to follow his advice. If you don't tho, I'm also 17, and I trained for 2 years with my body weight only. I managed to get a similar physique with only a pull bar and the ground. If you feel demotivated because you don't have a gym or one or two machines, remember that you can get great results even without equipment, so just start 🔥🔥 Great video btw, saying your full workout with no bs, rly hard to find these nowadays💪🏻
@@davidcastro2346 yea i try to incorporate it with basics, and you're right in your first comment cos calisthenics has done similar to me in just a year as this guy
I have quite a similar routine but go bouldering instead of actively training back and biceps. it kinda is just a more fun way to get a huge back and also works forearms like crazy as a bonus.
Thank you so much man, i’ll start with your exercise routine from now onwards. The only thing that i was scared of is diet because its hard to count calories , i just eat what mom cooks but now i feel more confident thanks to you❤️👍🏻
Workout routine: MONDAY: (push) Chest, triceps, shoulders TUESDAY: (pull) back, biceps WEDNESDAY: Legs THURSDAY: Rest FRIDAY: (push) Chest, triceps, shoulders SATURDAY: (pull) Back, biceps SUNDAY: Legs Chest: Pause bench press: 3 sets 5 - 12 reps ALL UNTIL FAILURE 2 - 3 rest interval Incline dumbell press: 3 sets 6 - 12 reps ALL UNTIL FAILURE 2 - 3 minute rest interval Machine Chest Flys: 2 - 3 sets 8 - 14 reps ALL UNTIL FAILURE 1 - 2 rest interval Triceps: Cable tricep rope pushdowns latetial head: 3 sets 6 - 14 reps ALL UNTIL FAILURE 1 - 2 minute rest interval Cable overhead tricep extension long head: 2 - 3 sets 6 - 14 reps ALL UNTIL FAILURE 1 - 2 minute rest interval Shoulders: Cable/dumbbell lateral raises: 2 - 3 sets 8 - 20 reps ALL UNTIL FAILURE 1 - 2 minute rest intervals Back: Lat pulldowns: 3 sets 5 - 12 reps ALL UNTIL FAILURE 2 - 3 minute rest interval T-Bar row: 3 sets 5 - 12 reps ALL UNTIL FAILURE 2 - 3 minute rest interval Single arm Cable rows: 3 sets 5 - 12 reps ALL UNTIL FAILURE 1 - 2 minute rest interval Biceps: Supinated dumbbell curls: 3 sets 5 - 12 reps ALL UNTIL FAILURE 1 - 2 minute rest interval Preacher curls: 2 - 3 sets 8 - 12 reps ALL UNTIL FAILURE 1 - 2 minute rest interval Legs: Barbell squat: 3 sets 6 - 12 reps ALL UNTIL FAILURE 3 - 5 minute rest interval Seated hamstring curls: 3 sets 6 - 12 reps ALL UNTIL FAILURE 2 - 3 minute rest interval Leg extensions: 3 sets 6 - 12 reps ALL UNTIL FAILURE 2 - 3 minute rest interval Weighted Calve raises: 3 sets 6 - 20 reps ALL UNTIL FAILURE 2 - 3 minute rest interval Abs: Do crunches or hanging Leg raises. Do any exercise that is body weight and generally strengthens the core. Notes: For all of these workouts, on the last set you should do a dropset until you cannot go any more. So dropset around 3 times and especially do this on Leg extensions
please make a video on a workout to do at home as theirs barely any and I can't access the gym as I'm one year to young. Preferably if you could, use a pull up bar (Most people have one) but for people without a pull up bar you could put in a variation without the need for a pull up bar Thank you!
Everyone like this so it get's the attention of the youtuber I swear though I'm not like farming I truly want this to be a video thank or just reply to it if you don't want to like as that can also help bring this comment to the attention of the youtuber Thank you!
This is really helpful but can you do a guide for home workouts? I only have a bench and dumbbells with changeable weights so I’d be really helpful if you made a home workout video
Im 12, and I've been called names for being skinny for as long as I can remember. Puberty hit this year, and I knew I had to change. I hope that these routines will help me, because before this, I was just doing whatever in the gym, not really following any routine.
@@AlfieBozza I'm now 13, and I'm proud of my growth. I came back to this video because I wanted to thank you properly for your kind words. Whenever I felt like I didn't want to exercise, or if I felt like giving up on training, I would look back on this comment. You made a huge impact on my journey, so thank you.
I really would follow this plan however it doesn’t really leave that much room for homework/studies so I’d need to compact the workout into 2 or 3 days a week
@@john_2007_thats a lie, 2 days a week is infintely better than 0 days a week, not everyone has the time to do insane routines that make you gain muscle fast, if you 2 days but make those days effective and you stay consistent eventually you will have a better physique
@@MythicqI well I said no lies 2 days a physique in 2-3 years that you could achieve in 1 year with 5-6 times a week. The key is consistency and sorry to tell you, but consistency is ABT going almost every day giving it your all 2 times a week won't get you far sorry for that
Guys, this routine is not viable or healthy for most people. A better version is not looking the split as a week, but as periods of workouts. For example, instead of doing ppl rest ppl then going into another ppl without resting, you could do ppl rest ppl rest and continue like that. You could also do ppl rest rest ppl rest rest. Unlike what you may think, resting less does not increase muscle growth, and it is very hard to sustain a ppl routine without getting adacuate rest or breaks. I personally run a 5x split, ppl rest upper lower rest, and it has done wonders for me to grow my body. I usually do upper lower on the weekends so I can spend a little extra time hitting every muscle. remember, its not about what people tell you to do, its about what is practical for you and how you can get consistent
Thank you so much for this I’m so glad this came upon my fyp bc I am 14 almost 15 yrs old and I look like you when you were twelve and I never knew what to do for my diet and workout
I will update this in 3 months 👍 : 05/21/2024 : 183 cm 46 kilo max bench on machine : 25 kgs max lat pulldown : 45 kgs ohp : 5 kgs bicep curl : 7.5 kgs pull ups : 0 💪
Everything you said was for the most part valid. Only thing I'll say is your hamstring training is a little questionable bc seated hamstring curls and laying hamstring curls each train different parts of the hamstring, so ideally, you should be doing both, or sub in RDLs for seated hamstring curls. That's also why you feel more of a stretch on seated hamstring curls, bc you'd be training the part of the hamstring that RDLs hit.
ive been doing small workouts for an year and im 13 yo but i did make alot of progress without having a diet and having a real small workout and because i am young i thought i dont need to section my workouts at this age but im going to start to section my workouts like this push,pull,legs thx bro
Your workout plan is great but misses some muscles like traps, wrist and the rear dealts, which are important muscles.. If you want to improve his workout plan you could add shrugs for traps , reverse pec flys for rear delts and barbell wrist curls for wrist
He said in the video "Every Workout on the last set you drop-set, until you can’t go anymore". Do you think he meant that for only Leg Day (he said it right after leg day), or after every workout (Push, pull and legs)?
for the past like 2.5 years ive been working out on and off. and I mean ive gotten some pretty impressive results considering I only realisicaly work out like once a week. But Ima try and use the same split but with an only calesthenics based program.... ya its gonna suck. but lets see how it goes in three months. my goal is to go from 5'6" 120 lbs 9% bodyfat to whatever hight I am 135 lbs 9-10% body fat
Bro you don’t know how much this helped me, not even only in going to the gym, but also to do other things I wanted to do that I neglected because I was lazy. Thank you.
Wow 😂😂😂. U look like the world record bench holder for 17 year olds as a 12 year old. You don’t even hit puberty at that age shut up lil bro. Being even 5’8 as 12 is unlikely much less having the same physique
This is a pretty good guide, but I believe it doesn't start from the very beginning before all the muscle. It could just be me, but I can't seem to really bench press at my current state. Were there any alternatives you started with?
When your young and in general you should focus on functional lifts like deadlift squat STANDING shoulder press because it translates to real life , if you play a sport or don’t wanna be a injury prone person don’t prioritise machies which takes away the core demands. Machines are easier to load up so it’s better for aesthetics but it’s not night and day difference, atleast balance out your exercises to include exercises that will translate to real life.
i honestly wouldn't recommend push pull legs for brand new beginners. he did use this schedule from the very start and so did i but it can be very exhausting since you have one rest day, which also means you wont recover as much leading to less muscle growth. hope this helps
I used to get bullied for being small in middle school a lot but then i started working out and gained some muscle now i am in highschool , age 14 and get bullied for being 5'2
the ending when he said "In a month you'll see results, in 6 months you start gaining confidence and in a year you'll get compliments" That had me ear to ear smiling, that was a good one
fr
And in 2 years you’ll gain body dysmorphia
(It’s supposed to be funny not demoralizing)
@@dodo1063 I'm immune to that because of the boys changing room
i am 6 months in and started getting compliments in 3 months so that partially untrue
Literally the only gym TH-camr that actually tells you step by step their routine
do you even watch gym youtbers lmao? all of them do this
@@mons1117not rlly
@@mons1117 almost none lol
clearly u dont search enough
@@mons1117 they only mention the names of the exercises, none of them show examples on how to do them correctly.
Push:
Pause Bench Press
focuses on lower chest
Sets: 3
Reps: 5 - 12
Incline Dumbbell Press
Sets: 3
Reps: 6 - 12
Chest Flys
Sets: 2 - 3
Reps: 8 - 14
Tricep pulldowns
Sets: 3
Reps: 6 - 14
Overhead Tricep Extension
Sets: 2 - 3
Reps: 6 - 14
Lateral Raises
Sets: 2-3
Reps: 8 - 20
Pull:
Lateral Pulldowns or Pullups
Sets: 3
Reps: 5 - 12
T-Bar Row
Sets: 3
Reps: 5 - 12
Single Arm Cable Rows
Sets: 3
Reps: 5 - 12
Preacher Curls
Sets: 2 - 3
Reps: 8 - 12
Dumbbell Curls
Sets: 3
Reps: 5 - 12
Legs:
Squats
Sets: 3
Reps: 6 - 12
(3 - 5 minute rests)
Seated Hamstring Curl
Sets: 3
Reps: 6 - 12
Leg Extensions
Sets: 3
Reps: 6 - 12
Calf Raises
Sets: 3
Reps: 6 - 20
Hanging Leg raises
Sets: 3
Reps: 6 - 12
This guy does legday on SUNDAY, i swear i wish i was this mentally strong
Don't wish. Do.
It's that simple.
@@Nightirio Legend
@@Nightirio not that simple when put into practice
@@Endxrrr is that simple. force yourself to do it for like a month or two, then it's just a habit
@@tonytinza yeah, force yourself. not that simple
I'm 15 (almost 16) and i went to the gym for the first time with my friend who has been going for a few weeks, and it was honestly really fun. I was expecting it to be a chore, but i enjoyed it a lot more than i thought i would, and it is so much more motivating to work out with people rather than in your bedroom or something.
making it fun will help you in the long run because their will be some days where it feels like a chore the longer you go but it’s all about consistency and try to have fun
Its fun the first few weeks. Same here, i started with friends. However, after going for almost a year now, i just discipline myself to go. Its just something i do to better myself and clear my mind, rather than for ¨fun¨. I’m a med student, so it rlly helps after a long day…
0:22 - Training split
- 1:09 - Push day
- 2:28 - Pull day
- 4:03 - Leg day
6:17 - Diet
8:38 - Consistency
thanks
God bless u
Goat
Thanks brdr ❤
It’s already done in the video section thingy
Damn, one of the most honest, straight to the point, and applicable guides I’ve seen to date good stuff
Thanks for this routine bro, I'm a teen and I'm pretty out of shape, I've been following your routine for a few days, and I feel all my muscles sore everyday, and I can already see the size increase in my arms when I flex. It feels fulfilling, and I feel so much better knowing that I'm pushing myself
This is gold bro 🤜🏾
Bro, you are a legend. Wish I saw this video when I started training. I am 15 and been going consistently for more than 9 months.
Wish I started seriously at 15, started at 19 but inconsistent, it's been 10 months
How's it going? Ur progress
Nicholas, your videos inspired me to start self improvement and working out last summer. This past year was probably one of my most successful and I was able to make the Varsity Football team. Its tough with the diet and asian food culture, but it all helped out. Thanks for everything bro, Love you and your vids
same here
depending on your age and genetics (considering height and metabolism) a good way to start from 11-14 is by NOT lifting weight but just eating up and physical activity. This is the best way it starts for me and my peers before starting weights.
Facts, you should start with things like body weight training and cardio for example
💯
hey, could i know if i can find a good body weight routine or could anyone recommend any. thank you
if im skinny and haven’t worked out before but im 15 should I start with that as well instead of weights
@@funerwaljust do weights or whatever you find more fun. Anything as a beginner will help you grow
You are my number 1 inspiration right now and I really want to achieve a physique as yours since I’m always inspired by anime physique.As a 12 year old kid today I start trying this workout routine for the next 4 years.Lots of love from Canada!🇨🇦
Workout Routine: Push/Pull/Legs Split
Push Days (Chest, Shoulders, Triceps)
Days: Monday and Friday
Pause Bench Press
3 sets of 5-12 reps, all to failure
Rest interval: 2-3 minutes
Incline Dumbbell Press
3 sets of 6-12 reps, all to failure
Rest interval: 2-3 minutes
Pec Deck or Chest Flies
2-3 sets of 8-14 reps, all to failure
Rest interval: 1-2 minutes
Pull Days (Back, Biceps)
Days: Tuesday and Saturday
Lat Pulldowns
3 sets of 5-12 reps, all to failure
Rest interval: 2-3 minutes
T-Bar Rows
3 sets of 5-12 reps, all to failure
Rest interval: 2-3 minutes
Single Arm Cable Rows
3 sets of 5-12 reps, all to failure
Rest interval: 1-2 minutes
Dumbbell Curls
3 sets of 5-12 reps, all to failure
Rest interval: 1-2 minutes
Preacher Curls
2-3 sets of 8-12 reps, all to failure
Rest interval: 1-2 minutes
Leg Days (Legs, Abs)
Days: Wednesday and Sunday
Hack Squat or Barbell Squat
3 sets of 6-12 reps, all to failure
Rest interval: 3-5 minutes
Note: Go to failure but be cautious with beginners, potentially avoiding absolute failure for safety reasons.
Seated Hamstring Curls
3 sets of 6-12 reps, all to failure
Rest interval: 2-3 minutes
Leg Extensions
3 sets of 6-12 reps, all to failure
Rest interval: 2-3 minutes
Note: Last set includes drop sets.
Calf Raises
3 sets of 6-20 reps, all to failure
Rest interval: 2-3 minutes
Abs
No specific routine. Suggested exercises: Hanging leg raises, crunches, bodyweight movements.
Diet Guidelines
Calorie Management
To gain weight: Calorie surplus
To lose weight: Calorie deficit
Protein Intake
Aim for 0.7 to 1 gram of protein per pound of body weight.
Balanced Diet
Focus on high-protein foods for muscle growth.
Incorporate a balance of low and high-calorie dense foods based on goals (bulking/cutting).
Prioritize whole foods over junk food for better performance and health.
DUDE THANK YOU SO MUCH BRO 😭😭😭
@@efm_375 np man i knew someone would need it
YO so is this all? I can copy all this in my notes right? Obviously I'll change sum of these for what fits for me but I can edit that later right
there's a starman waiting in the sky... 🎶 iykyk
@@thegloveofficial3838 yea go ahead
yooo no way im 13 and dis is literly perfect, you literly js polished my current split with this video, thanks so much man!
bro ur pull workout is the exact same as mine other than bicep curls i love this pull workout so fun and works so well
and legs also
THE GOAT UPLOADEDDD, nickkk can you finish off the simple series and show us your bicep routine, we know it’s hard workk so no rushh. W VIDEOS 😤🤜🤛
Finally a full guide wich is actually full/complete
Thanks bro
this man deserves all my respect i respect you
Hey man, you're the best! It would great if you could make a warm-up video
This is seriously probably the best video of its kind on TH-cam.
Honestly I Respect This Video Because I Do Everything U Mention. But The Thing Is My Situation Is Different Because I’ve Had Back To Back Surgeries. So I Would Be Consistent Than Have To Stop To Heal. But That Will Never Stop Me From Getting My Gains 💯🙏🏽
Keep Going With Your Goals! I Know You Can Do It! 💪
I'm currently remaking my entire plan right now
So far it's gonna look like this:
Sunday: Arms
Monday: Legs, Football Training
Tuesday: Chest, Back, Abs, Biceps
Wednesday: Rest
Thursday: Arms, Football training
Friday: Legs
Saturday Chest, Back, Abs, Biceps
Normally, I'd do like the same exercises everyday (100-200 Push ups, 100-200 Squats, etc) since I don't really go to Gyms, yet. So this is my best option for now which works pretty fine. If you guys have any tips I'd be happy to hear them. I'm trying to get loose my fat at the end of the year like I promised myself earlier this year. So wish me luck!
Oh and for my diet, well my mother normally makes me food and since I'm African I can always rely on her making protein rich foods so we chillin' with that
I recommend adding rear delts, traps, and forearms into pull days if you guys want some extra development in those areas.
you should def do deadlifts and rear delts. Also forearms already get worked through these exercises
This is so fun and intriguing at the same time, definitely the type of learning I'm looking for, I'm glad i started workout the age of 15-16. i hope i can improve just like him! literally an awesome guy
This video came in clutch, great job thanks!
Hey, just came here to tell the people who want to look like him that they can het his physique without all of those exercises and machines he is suggesting.
It's a great video to follow, and if you have acess to equipment like this I totally suggest you to follow his advice.
If you don't tho, I'm also 17, and I trained for 2 years with my body weight only. I managed to get a similar physique with only a pull bar and the ground.
If you feel demotivated because you don't have a gym or one or two machines, remember that you can get great results even without equipment, so just start 🔥🔥
Great video btw, saying your full workout with no bs, rly hard to find these nowadays💪🏻
no weights?
Can you get more aesthetic training planche and front lever? I know it gives strength benefits I wanna use it to gain muscle too...
@@guyw1thbeanie yeah, why not? But do other exercises aswell
@@davidcastro2346 yea i try to incorporate it with basics, and you're right in your first comment cos calisthenics has done similar to me in just a year as this guy
Prob used a backpack for a bit or just did more complex workouts@evanreynolds1034
This is a great video! You actually show everything you do. Can’t wait to try some of these out.
Start young, stay consistent, learn as much as you can. And that's basically it.
W routine definitely trying this out, thanks for including the rest periods in the vid its really helpful👍
I have quite a similar routine but go bouldering instead of actively training back and biceps.
it kinda is just a more fun way to get a huge back and also works forearms like crazy as a bonus.
I relate to the part when you said “for a teenager it’s hard to control your diet”
this whole video i’ve been sinking into his eyes. he’s so gorgeous 🙁❤️
wtf💀 why u wanna get jacked as a girl?
Thank you so much man, i’ll start with your exercise routine from now onwards. The only thing that i was scared of is diet because its hard to count calories , i just eat what mom cooks but now i feel more confident thanks to you❤️👍🏻
Workout routine:
MONDAY: (push) Chest, triceps, shoulders
TUESDAY: (pull) back, biceps
WEDNESDAY: Legs
THURSDAY: Rest
FRIDAY: (push) Chest, triceps, shoulders
SATURDAY: (pull) Back, biceps
SUNDAY: Legs
Chest:
Pause bench press:
3 sets
5 - 12 reps ALL UNTIL FAILURE
2 - 3 rest interval
Incline dumbell press:
3 sets
6 - 12 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
Machine Chest Flys:
2 - 3 sets
8 - 14 reps ALL UNTIL FAILURE
1 - 2 rest interval
Triceps:
Cable tricep rope pushdowns latetial head:
3 sets
6 - 14 reps ALL UNTIL FAILURE
1 - 2 minute rest interval
Cable overhead tricep extension long head:
2 - 3 sets
6 - 14 reps ALL UNTIL FAILURE
1 - 2 minute rest interval
Shoulders:
Cable/dumbbell lateral raises:
2 - 3 sets
8 - 20 reps ALL UNTIL FAILURE
1 - 2 minute rest intervals
Back:
Lat pulldowns:
3 sets
5 - 12 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
T-Bar row:
3 sets
5 - 12 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
Single arm Cable rows:
3 sets
5 - 12 reps ALL UNTIL FAILURE
1 - 2 minute rest interval
Biceps:
Supinated dumbbell curls:
3 sets
5 - 12 reps ALL UNTIL FAILURE
1 - 2 minute rest interval
Preacher curls:
2 - 3 sets
8 - 12 reps ALL UNTIL FAILURE
1 - 2 minute rest interval
Legs:
Barbell squat:
3 sets
6 - 12 reps ALL UNTIL FAILURE
3 - 5 minute rest interval
Seated hamstring curls:
3 sets
6 - 12 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
Leg extensions:
3 sets
6 - 12 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
Weighted Calve raises:
3 sets
6 - 20 reps ALL UNTIL FAILURE
2 - 3 minute rest interval
Abs:
Do crunches or hanging Leg raises. Do any exercise that is body weight and generally strengthens the core.
Notes:
For all of these workouts, on the last set you should do a dropset until you cannot go any more. So dropset around 3 times and especially do this on Leg extensions
I love u dude
please make a video on a workout to do at home as theirs barely any and I can't access the gym as I'm one year to young. Preferably if you could, use a pull up bar (Most people have one) but for people without a pull up bar you could put in a variation without the need for a pull up bar Thank you!
Everyone like this so it get's the attention of the youtuber I swear though I'm not like farming I truly want this to be a video thank or just reply to it if you don't want to like as that can also help bring this comment to the attention of the youtuber Thank you!
i agree!
I'm getting there
Imma stay consistent this time, thanks for the motivation RESPECT
hows it going
it takes at least 4 months to see results as a beginner@@rose_5kai720
This is really helpful but can you do a guide for home workouts? I only have a bench and dumbbells with changeable weights so I’d be really helpful if you made a home workout video
same here.
Im 12, and I've been called names for being skinny for as long as I can remember. Puberty hit this year, and I knew I had to change. I hope that these routines will help me, because before this, I was just doing whatever in the gym, not really following any routine.
you seem very mature brother, i was in your shoes, stick at it and you will not regret it good luck
@@AlfieBozza
I'm now 13, and I'm proud of my growth. I came back to this video because I wanted to thank you properly for your kind words. Whenever I felt like I didn't want to exercise, or if I felt like giving up on training, I would look back on this comment. You made a huge impact on my journey, so thank you.
@@SonWasTaken I just saw this reply thats awesome man, really glad i could help 🙌keep it up!
when you told me that I don't need a specific meal plan I got so happy thank you bro
Right now I'm 17 and I look like him at 15... Imma follow this and clean bulk if possible
blud coooked with this video 😭🙏
Got me edging to ur progress pics king.
Keep up the hard work 💪
🤨🤨🤨
I really would follow this plan however it doesn’t really leave that much room for homework/studies so I’d need to compact the workout into 2 or 3 days a week
2 day a week will get you nowhere 1:30 hours 5-6 times a week will get you there
@@john_2007_thats a lie, 2 days a week is infintely better than 0 days a week, not everyone has the time to do insane routines that make you gain muscle fast, if you 2 days but make those days effective and you stay consistent eventually you will have a better physique
@@MythicqI well I said no lies 2 days a physique in 2-3 years that you could achieve in 1 year with 5-6 times a week. The key is consistency and sorry to tell you, but consistency is ABT going almost every day giving it your all 2 times a week won't get you far sorry for that
@@MythicqI yh 2 days a week is better than 0 but it still is too little
This guy is literally my goal. I’m 13 and also started out pretty skinny. Hope to become like him in HS
Guys, this routine is not viable or healthy for most people. A better version is not looking the split as a week, but as periods of workouts. For example, instead of doing ppl rest ppl then going into another ppl without resting, you could do ppl rest ppl rest and continue like that. You could also do ppl rest rest ppl rest rest. Unlike what you may think, resting less does not increase muscle growth, and it is very hard to sustain a ppl routine without getting adacuate rest or breaks. I personally run a 5x split, ppl rest upper lower rest, and it has done wonders for me to grow my body. I usually do upper lower on the weekends so I can spend a little extra time hitting every muscle.
remember, its not about what people tell you to do, its about what is practical for you and how you can get consistent
Thank you so much for this I’m so glad this came upon my fyp bc I am 14 almost 15 yrs old and I look like you when you were twelve and I never knew what to do for my diet and workout
I’ve been wanting to start working out so bad but I can’t find the motivation but this vid might have just given it to me
I will update this in 3 months 👍 :
05/21/2024 :
183 cm
46 kilo
max bench on machine : 25 kgs
max lat pulldown : 45 kgs
ohp : 5 kgs
bicep curl : 7.5 kgs
pull ups : 0 💪
homie you need to eat
waiting
its been 3 months, results?
Bicep curl or preacher curl?
I'll do one pushup for every like
make a video
Gl
Got you brodie
I thought bro meant likes on the vid not the comment😂
first time I'm seeing a doable number of pushups. Every other time i see this type of comment they have like 15k likes lol
this vid published on my birthday
Happy birthday 🎁🎉🎊🎂
As a teenage boy I idolised this body. I'm literally an adult and I still idolise this body.
great video, editing is pretty good fr fr
Amazing, no junk volume, simple and effective
NICE VIDEO DUDE!
Bro Imma steal this split, cuz I don’t have an organized set of exercises per muscle group
Can you please make a video about how to train while being vegetarian because I really want to train, but I am a vegetarian.
Thanks for the vid!
thank you i'll make sure to be consistent!
Everything you said was for the most part valid. Only thing I'll say is your hamstring training is a little questionable bc seated hamstring curls and laying hamstring curls each train different parts of the hamstring, so ideally, you should be doing both, or sub in RDLs for seated hamstring curls. That's also why you feel more of a stretch on seated hamstring curls, bc you'd be training the part of the hamstring that RDLs hit.
Learning gym workout names is a whole different language.
thanks bro, youre the G.O.A.T
what i need 🙏🏽
I felt that when he said “I have a lot of thoughts at the gym” 😂😂
ive been doing small workouts for an year and im 13 yo but i did make alot of progress without having a diet and having a real small workout and because i am young i thought i dont need to section my workouts at this age but im going to start to section my workouts like this push,pull,legs thx bro
Your workout plan is great but misses some muscles like traps, wrist and the rear dealts, which are important muscles..
If you want to improve his workout plan you could add shrugs for traps , reverse pec flys for rear delts and barbell wrist curls for wrist
ur a legend bro
No trap exercises bro? Also would love to see a more in depth diet video. Great shit and thx for the reminder to go all out on legs!
this really helped ty!
This is the video most of us were looking for :)
Thanks for the vid👍👍👍👍👌👌🙌🙌
Try doing Hammer Preacher curls my brother, just test it for one month.
Dudeee, I wish I could take back time and discipline my younger self.
Amazing video dude, thank you very much 🔥🔥🔥🔥
Literally Toji Build 🗣️‼️‼️‼️
I needed this
He said in the video "Every Workout on the last set you drop-set, until you can’t go anymore". Do you think he meant that for only Leg Day (he said it right after leg day), or after every workout (Push, pull and legs)?
Diet, consistency and wide clavicles 🔥🔥🔥 (im crying)
for the past like 2.5 years ive been working out on and off. and I mean ive gotten some pretty impressive results considering I only realisicaly work out like once a week. But Ima try and use the same split but with an only calesthenics based program.... ya its gonna suck. but lets see how it goes in three months. my goal is to go from 5'6" 120 lbs 9% bodyfat to whatever hight I am 135 lbs 9-10% body fat
Thanks man. God bless you.
Very inspiring man)
bro i am 13 i would say i am prety jacked bit olah this guy is insane mashalllah my pr is 8p kg rn and I plan to make it 100 maybe in a year
Nic is the absolute goat.
Bro you don’t know how much this helped me, not even only in going to the gym, but also to do other things I wanted to do that I neglected because I was lazy. Thank you.
Fr?
I’m looking at the age of 17 like him at 12 💀
Wow 😂😂😂. U look like the world record bench holder for 17 year olds as a 12 year old. You don’t even hit puberty at that age shut up lil bro. Being even 5’8 as 12 is unlikely much less having the same physique
@@jimmy1426I'm pretty sure he meant he's 17 and looks like Nicholas when he was 12
Bro chill he’s still a a small dude he just has muscle
No you aren’t
Use commas next time.
This is a pretty good guide, but I believe it doesn't start from the very beginning before all the muscle.
It could just be me, but I can't seem to really bench press at my current state. Were there any alternatives you started with?
Great video
I love this guy
I also inspired 😊😊
very good guide, thanks bro
can we have a home version
AIAIAI IM YOUR LITTLE BUTTERFLY (Good video)
When your young and in general you should focus on functional lifts like deadlift squat STANDING shoulder press because it translates to real life , if you play a sport or don’t wanna be a injury prone person don’t prioritise machies which takes away the core demands. Machines are easier to load up so it’s better for aesthetics but it’s not night and day difference, atleast balance out your exercises to include exercises that will translate to real life.
is this schedule good even for an absolute beginner? Did you do this from your start till now?
i honestly wouldn't recommend push pull legs for brand new beginners. he did use this schedule from the very start and so did i but it can be very exhausting since you have one rest day, which also means you wont recover as much leading to less muscle growth. hope this helps
This is so well explained
Thanks this really helps
I used to get bullied for being small in middle school a lot but then i started working out and gained some muscle now i am in highschool , age 14 and get bullied for being 5'2
wonder when imma be able to hit chest again hopefully soon but still gotta wait till my shoulders r good again!
Make a video on lean muscle gain diet plan for skinny guys
Amazing progress my man. Can I ask your height? I didn't catch it.
“I didn’t catch it.” 💀 bro never gave it lol
Bro, one question, is it necessary to consume protein powder to progress in the gym?