Built for a 13-year-old, supervised by Dad. At this age the win is clean technique and consistency, not heavy weight.
Start with 2 rounds, ~45 minutes, light resistance — every set should end with at least 2 reps still in the tank, never grinding to failure.
Strength shows up later; right now we're building the movement patterns that everything else is built on.
Phase 1 focus
Technique over load. Light enough to move perfectly. Add weight only after the movement looks clean.
No maxing out. No heavy single reps or training to failure — growing bodies do best with controlled, submaximal work.
Dad supervises every session — spotting form, keeping it fun, and calling a set when form slips.
Fuel growth, don't cut. This is a plan to get stronger and move better, never a weight-loss plan.
Warm-up every session · 5–8 min
Always first — this is where you prevent tweaks and prime good movement.
Easy cardio
3–4 minutes
Light rowing, marching, or jogging in place — just enough to warm up and break a light sweat.
Upper Body — Chest Focus Tue & Sat · Bowflex + bodyweight · light
More pressing this block, plus a real chest-isolation move — but we keep one solid row in. All pushing and no pulling rounds the shoulders forward over time; the row keeps the shoulders healthy and posture tall. Every set still ends with 2+ reps in the tank.
1. Push-ups
6–10 clean reps · bodyweight
The foundation of every chest press. Straight line head to heels, lower under control, elbows about 45°. Too hard? Hands up on a bench or the stairs. Too easy? Full range on the floor, slow tempo. Stop the set when form slips.
Isolation — this is where you learn to feel the chest working. Soft bend in the elbows, bring the handles together like closing a big hug, slow return. It's about the squeeze, not the load. No fly position on your Bowflex? Do a second set of push-ups instead.
The balance pull — one per session, non-negotiable. Elbows back, squeeze the shoulder blades together, control the return. This is what keeps all the pressing from wrecking posture.
Start here to learn the hip hinge safely. Drive through the heels, squeeze the glutes at the top. (Romanian deadlifts come later, once the hinge is clean — and only very light.)