Online workout exercise programs for teens using the gym.
“I just want to work on my abs. I just want to build my glutes. I just want bigger arms, a stronger chest, a wider back, or calves that finally grow.” Target Zones is BodyXhibit’s collection of focused 3–5 day programs built to attack those exact areas. From Killer Core to Bootylicious, Arms Big ASF, UnBig My Back, Demon Back, and more — each plan is designed to sculpt, strengthen, and transform the body part you want most. This isn’t random training. These programs are precise, targeted, and proven to take your weak spots and turn them into your best features. Stop wishing for change. Start Targeting Your Zones.
This workout program is for the teen girl who says: “I want to feel confident in my body, get stronger, and build healthy habits. I don’t just want to look good — I want to feel powerful inside and outside the gym.” Girl Power is a 3–5 day gym workout program designed specifically for teen girls. With a balance of strength training, core work, cardio, and glute-focused exercises, this program helps young women build a fit, toned body while developing confidence and discipline that last far beyond the gym. Program Focus: 💪 Learn the fundamentals of lifting safely and effectively 🍑 Build toned legs and glutes for balance and strength 🔥 Strengthen core and improve conditioning ⚡ Develop confidence, resilience, and self-love This isn’t just about workouts — it’s about empowering teen girls to take control of their health, their body, and their confidence. Step into your strength. Own your confidence. Unleash Girl Power.
This workout program is for the teen boy who says: “I want to get stronger, build muscle, and look and feel more confident. I don’t just want to play video games — I want to perform better in sports, feel proud of my body, and start building the foundation for the man I want to become.” Teen Titan is a 3–5 day gym workout program designed specifically for teen boys. With a mix of strength training, athletic conditioning, and muscle-building basics, this program sets young men up to succeed both in the gym and in life. Program Focus: 💪 Build size and strength safely with age-appropriate training 🔥 Improve sports performance with speed and conditioning ⚡ Sculpt arms, chest, and legs for a balanced physique 🏆 Develop discipline, confidence, and lifelong healthy habits This isn’t just about getting stronger — it’s about unlocking your inner Titan and building a body and mindset you can carry into adulthood. Step into your strength. Start your journey. Become a Teen Titan.
This workout program is for the teen siblings who say: “We want to train together, push each other, and get stronger as a team. We don’t just want to sit around — we want to build muscle, burn fat, and stay active while keeping each other accountable.” Sibling Squad is a 3–5 day gym workout program designed for teen brothers and sisters who want to train side by side. With a balance of strength training, conditioning, and core work, this program helps siblings transform together while building confidence and healthy habits that last. Program Focus: 💪 Build muscle and strength with safe, age-appropriate training 🔥 Burn fat and improve conditioning with fun, structured workouts ⚡ Stay accountable and motivated with sibling teamwork 🏆 Build lifelong fitness habits while bonding together This isn’t just about workouts — it’s about creating stronger bodies, stronger minds, and stronger sibling bonds. Train together. Transform together. Lead together with Sibling Squad.
This workout program is for the person who says: “I don’t have access to a full gym — I’ve just got dumbbells. Or maybe I just prefer to keep it simple and stick with them. Either way, I want a full-body program that delivers results with nothing but dumbbells.” Full Body Dumbbell is a 3–5 day workout program designed to maximize strength, muscle growth, and fat loss using the most versatile tool in fitness — the dumbbell. Whether you’re training at home, in your apartment gym, or just keeping it minimal, this program gives you everything you need for a complete transformation. Program Focus: 🔥 Build strength and muscle with progressive dumbbell training 💪 Train upper body, lower body, and core in every split ⚡ Burn fat and boost endurance with full-body circuits 🏠 Perfect for home, apartment, or gym use This isn’t a “settle for less” plan. This is a program that proves you can build an incredible body with just a pair of dumbbells. Keep it simple. Get it done. Transform with Full Body Dumbbell.
This workout program is for the woman who says: “I want to train for the Muddy Princess 5K obstacle run. I want to get stronger, faster, and more confident while having fun with my girls. I’m not afraid to sweat, get dirty, and prove that I can crush obstacles and still look good doing it.” Muddy Princess is a 3–5 day gym workout program designed to prepare women for the challenge and fun of a mud run. With a mix of strength training, cardio conditioning, core work, and grip training, this plan builds the endurance and confidence to tackle every obstacle — from walls and ropes to mud pits and sprints. Program Focus: 👑 Strength — tone muscles and build functional power 🔥 Conditioning — boost endurance for 5K runs and obstacles 💪 Core & Grip — dominate climbs, crawls, and carries ⚡ Confidence — train like a badass, race like a queen This isn’t just about running a race — it’s about proving to yourself (and your squad) that you’re stronger than you think. Gather your girls. Conquer the mud. Rule the course with Muddy Princess.
This workout program is for the person who says: “I need to stretch more. My body feels tight, my muscles stay sore, and I know recovery is holding me back from better results.” The Stretch & Recovery Program is designed to help you unlock flexibility, reduce soreness, and speed up recovery so you can train harder and stay consistent. With a mix of dynamic stretches, static holds, mobility drills, and recovery flows, this program restores your body while improving performance in and out of the gym. Whether you’re lifting heavy, training hard, or just feeling stiff from life, this program gives your body exactly what it needs: better movement, less pain, and faster bounce back. Stop skipping recovery. Stretch smarter. Move freer with the Stretch & Recovery Program.
This workout program is for the person who says: “I don’t want to use outdated paper worksheets. I want to track my workouts, progress, and transformation all in one place — customized to me and my goals.” Tracker X is BodyXhibit’s digital workout builder and progress tracker. Instead of being stuck with cookie-cutter plans or scribbling notes in a notebook, you’ll use the BodyXhibit app to create, log, and adjust your workouts in real time. Whether you’re in the gym, at home, or on the go, Tracker X gives you the freedom to build your program your way — with the accountability and tools to actually stick to it. Program Focus: 📲 Digital tracking — ditch the worksheets and log everything in-app 💪 Build your own workouts with BodyXhibit’s exercise database 🔥 Track sets, reps, weights, and progress over time ⚡ Adapt to your goals: strength, fat loss, muscle building, or performance This isn’t just a workout program — it’s the future of training. Your workouts. Your progress. Your transformation. Stop writing it down. Start leveling up. Build your way with Tracker X.
This workout program is for the woman who says: “I don’t just want to tone up — I want to be snatched af. I want my waist tight, my glutes poppin’, my arms toned, and my whole vibe screaming confidence. I want to walk in the gym like the baddest in the room and leave looking even better.” Snatched & Savage is a 5-day gym workout program designed to sculpt your body and unleash your inner savage. With a focus on waist-slimming core work, glute-building lifts, upper body toning, and fat-burning finishers, this program creates the hourglass look with the strength to match. Program Focus: 🍑 Lift and shape glutes that command attention 🔥 Snatch your waistline and tighten your core 💪 Tone arms, legs, and shoulders for balance ⚡ Build strength, curves, and a savage attitude This isn’t just a workout — it’s a whole vibe. Bold, confident, and sexy af. Get snatched. Get savage. Get Snatched & Savage.
This workout program is for the woman who says: “I love God with all my heart, but I also want to look good for me — and yes, be sexy af for my man. I want to lift my hands in worship and also lift heavy in the gym. I don’t believe I have to choose between being faithful and being fine.” Praise & Peaches is a 5-day gym workout program that balances faith and fitness. With a focus on glute training, waist-slimming core work, toning arms and legs, and full-body strength, this program helps you honor your temple while shaping a body that makes you feel confident, blessed, and irresistible. Program Focus: 🙏 Stay grounded in your faith while building your body 🍑 Grow and lift glutes that pop with power and shape 🔥 Tighten your waistline and tone your arms and legs 💪 Build strength and confidence inside and out This isn’t about vanity — it’s about stewardship. God gave you one body. Train it, love it, and let it shine. Lift in the Word. Lift in the gym. Glow with Praise & Peaches.
This workout program is for the person who says: “I just want to train with free weights — dumbbells, barbells, and a bench. I don’t need fancy machines, I just want a program that builds strength, muscle, and confidence using the basics.” Free Weights is a 3–5 day gym workout program that strips training down to what works. With a focus on compound lifts, accessory work, and progressive overload, this plan delivers strength, aesthetics, and athleticism without overcomplicating it. Perfect for home gyms, garage gyms, or anyone who loves the simplicity of iron. Program Focus: 🔥 Build strength with squats, presses, rows, and deadlifts 💪 Sculpt muscle with dumbbell and barbell accessory work ⚡ Burn fat and boost endurance with free-weight circuits 🏋️ Train anywhere — gym, garage, or basement setup Because there’s no school like old school. This is how legends trained — back when Joe Weider was alive, bodybuilding was raw, and the iron separated the strong from the average. Strip it down. Pick up the iron. Transform with Free Weights.
This workout program is for the teen girl who says: “Prom is coming, and I want to feel amazing in my dress. I want toned arms, a flat stomach, and curves that make me confident in every picture and every dance.” Prom Body Blueprint is a 3–5 day gym workout program designed to help teenage girls safely slim, tone, and shape their bodies in preparation for prom. With a blend of strength training, core sculpting, glute work, and fat-burning circuits, this program helps build confidence from the gym to the dance floor. Program Focus: 💃 Tone arms and shoulders for strapless or sleeveless dresses 🍑 Sculpt glutes and legs for balance and shape 🔥 Flatten stomach and tighten waistline ⚡ Boost energy and confidence for the big night This isn’t about crash diets or quick fixes — it’s about training smart, feeling confident, and creating memories with a body you love. Walk into prom like you own it. Glow up with Prom Body Blueprint.
This workout program is for the guy who says: “I’m not about to drop a bunch of weight on some shortcut plan and end up looking skinny, soft, or worse — deflated. I want to get rid of my gut, man boobs, and love handles while actually building muscle that makes me look strong and athletic.” UNBig Everything for Him is a 3–5 day gym workout program built to burn fat while building lean muscle. With a focus on heavy lifts, fat-burning circuits, and core-tightening work, this program doesn’t just shrink you down — it reshapes you into a stronger, leaner, more confident version of yourself. Program Focus: 🔥 Burn fat off your stomach, chest, and love handles 💪 Build a solid chest, wide shoulders, and strong arms ⚡ Sculpt a V-taper back with a tighter waistline 🏆 Train smarter to look athletic, not skinny This isn’t about getting smaller — it’s about getting stronger, leaner, and looking like a man who owns the room. Ditch the shortcuts. Drop the gut. Build real muscle with UNBig Everything for Him.
This workout program is for the person who says: “I don’t have access to a full gym. I just have my apartment gym — a few dumbbells, cables, maybe a bench or treadmill. I want a program that actually works with what I’ve got and still gets me stronger, leaner, and more toned.” Apt Fit is a 3–5 day workout program designed to maximize every piece of equipment your apartment gym has. With a mix of dumbbells, cables, bodyweight moves, and cardio tools, this program proves you don’t need a massive gym to make massive gains. Program Focus: 💪 Build strength and muscle with minimal equipment 🔥 Burn fat and boost conditioning in small spaces ⚡ Learn creative ways to use apartment gym machines & free weights 🏠 Perfect for apartment gyms, hotels, and travel setups This isn’t about settling for less — it’s about proving your apartment gym is more than enough for a full transformation. No excuses. No limits. Transform anywhere with Apt Fit.
This workout program is for the person who says: “I’ve got a garage gym — a squat rack, dumbbells, maybe a bench and some bands. I don’t want excuses, I want a program that makes me stronger, leaner, and more disciplined right here at home.” Garage X is a 3–5 day home gym workout program designed to maximize results with the basics: barbells, dumbbells, bands, and grit. No fancy setups, no excuses — just hard work that transforms your body in the space you’ve already got. Program Focus: 💪 Build strength and muscle with barbell and dumbbell staples 🔥 Burn fat and boost conditioning with garage-friendly circuits ⚡ Sculpt your core, arms, legs, and back for a balanced physique 🏠 Perfect for garage gyms, basements, or any personal home setup This isn’t about settling for less equipment — it’s about proving that with the right plan, your garage can build greatness. CTA: Open the door. Turn up the music. Transform with Garage X.
This workout program is for the woman who says: “I don’t want a forever plan right now — I want a short-term challenge that pushes me, keeps me accountable, and gets me real results I can see and feel in just 6 weeks.” The 6-Week Gym Transformation Challenge for Women is an intense, time-focused program built to maximize results in a short window. With a mix of strength training, glute and core sculpting, conditioning, and fat-burning workouts, this plan will help you tone your body, slim your waist, and boost your confidence in just 42 days. Program Focus: 🍑 Lift and shape glutes for curves that pop 🔥 Burn fat and tone arms, legs, and waistline ⚡ Boost conditioning for energy and endurance 💃 Build confidence with visible results in only 6 weeks How it Works: • 3–6 days per week (adaptable to your schedule) • Progressive structure: workouts get more challenging each week • Total-body approach: glutes, core, arms, legs, and conditioning • Visible transformation: stronger, leaner, and more toned by week 6 This isn’t just a program — it’s a challenge. Commit to 6 weeks and see the proof in your body, your energy, and your confidence. Stop waiting. Start transforming. Take the 6-Week Gym Transformation Challenge for Women.
This workout program is for the guy who says: “I don’t want to wait months for results — I want a short-term challenge that pushes me harder, keeps me accountable, and delivers real gains in strength, muscle, and fat loss in just 6 weeks.” The 6-Week Gym Transformation Challenge for Men is an all-in, time-focused program designed to maximize progress in only 42 days. With a blend of heavy compound lifts, hypertrophy training, conditioning circuits, and fat-burning finishers, this plan helps you pack on muscle, torch fat, and build a powerful, aesthetic physique. Program Focus: 🔥 Build strength with progressive overload on the big lifts 💪 Add size to chest, arms, shoulders, and back ⚡ Shred fat and tighten your core with conditioning finishers 🏆 Push past limits and see visible results in 6 weeks How it Works: • 3–6 days per week depending on your schedule • Progressive intensity: each week pushes harder than the last • Total-body coverage: chest, back, legs, arms, shoulders, and abs • Transformation guaranteed: stronger, leaner, and more confident by week 6 This isn’t just a program — it’s a challenge. Commit to 6 weeks and build the body that commands attention. Stop waiting. Start dominating. Take the 6-Week Gym Transformation Challenge for Men.
This workout program is for the guy who says: “I want to test myself. I want to see what happens if I go all-in for 12 weeks — no half-effort, no skipping, no excuses. I want to build strength, size, and discipline, and come out looking and feeling like a new man.” The 12-Week Gym Transformation Challenge for Men is a 3-month blueprint designed to reward commitment. With a combination of heavy strength training, hypertrophy work, conditioning circuits, and fat-burning finishers, this plan builds a physique that’s strong, lean, and commanding. Program Focus: 🔥 Add size to chest, arms, shoulders, and back 💪 Build strength with progressive overload on big lifts ⚡ Drop fat, tighten your core, and carve definition 🏆 Develop the mental toughness to stay locked in for 12 straight weeks How it Works: • 3–6 days per week depending on schedule and recovery • Structured phases: Foundation → Growth → Peak • Track strength gains, muscle growth, and fat loss week to week • Prove your discipline: the real challenge is consistency This isn’t just another program — it’s a 12-week test of who you can become when you commit. CTA: Push your limits. Build your body. Prove yourself with the 12-Week Gym Transformation Challenge for Men.
This workout program is for the woman who says: “I want to prove to myself that I can commit to something real. For 12 weeks, I want to stay consistent, push my limits, and see how much stronger, leaner, and more confident I can become when I don’t quit.” The 12-Week Gym Transformation Challenge for Women is a 3-month journey built around consistency and progression. With a mix of strength training, glute and core sculpting, toning circuits, and conditioning, this challenge is designed to reward your discipline with visible and powerful results. Program Focus: 🍑 Shape and lift glutes for curves that last 🔥 Slim your waistline and tighten your core 💪 Build lean, toned arms and legs ⚡ Develop the discipline to train, recover, and commit for 12 straight weeks How it Works: • 3–6 days per week depending on your lifestyle and goals • Structured phases: Foundation → Growth → Peak • Progressive overload ensures you keep improving week after week • The challenge isn’t just physical — it’s mental This isn’t about a quick fix. It’s about proving to yourself that when you give 12 weeks of focus, you can unlock a body and mindset you never thought possible. Test your discipline. Transform your body. Commit to the 12-Week Gym Transformation Challenge for Women.
This workout program is for the woman who says: “I’m not about to take Ozempic, lose a bunch of weight, and end up with saggy skin and no muscle tone. I want to slim down, tone up, and actually love how my body looks and feels.” UNBig Everything for Her is a 3–5 day gym workout program designed to burn fat, tighten your core, and sculpt lean, feminine muscle. Instead of chasing shortcuts, this program helps you reshape your body the right way — with workouts that torch calories, build strength, and leave you looking toned, not deflated. Program Focus: 🔥 Slim your waistline and flatten your stomach 💪 Tone arms, legs, and glutes for all-around balance 🍑 Sculpt lean curves that stay strong even as the scale drops ⚡ Burn fat while building muscle so your body looks firm, not saggy This isn’t about quick fixes or shortcuts — it’s about transforming your body with strength, confidence, and results you’ll actually keep. Skip the shortcuts. Build strength. Tone up everywhere with UNBig Everything for Her.
This workout program is for the guy who says: “I want to be stronger. I want to walk into the gym, load the bar heavy, and know I’m building real size and power. I don’t just want random workouts — I want a program that makes me stronger, bigger, leaner, and more respected.” Push & Pull for Strength is a 3–6 day gym workout program built on one of the most proven splits ever. By dividing training into Push days (chest, shoulders, triceps) and Pull days (back, biceps, traps), you’ll attack opposing muscle groups with precision — maximizing growth, strength, and recovery. Why it Works (What Guys Want): 💪 Strength First — heavy lifts build power you can feel and show off 🔥 Size & Muscle Growth — push = chest & arms, pull = wide back & traps 🔱 Aesthetic Shape — build that V-taper physique (wide up top, lean waist) ⚡ Fat Loss & Abs — leg & core days torch calories and carve definition Sample 6-Day Split: Day 1 – Push: Chest, Shoulders, Triceps Day 2 – Pull: Back, Biceps, Traps Day 3 – Legs & Core: Glutes, Quads, Hamstrings, Abs Day 4 – Push: Chest, Shoulders, Triceps Day 5 – Pull: Back, Biceps, Traps Day 6 – Legs & Core: Glutes, Quads, Hamstrings, Abs Day 7 – Rest & Recovery This isn’t just about working out — it’s about building strength that demands respect and a physique that turns heads. Be stronger. Look stronger. Train smarter with Push & Pull for Strength.
Exclusive results. Your transformation starts here. This workout program is for the person who says: “I’m ready for a change. I’m tired of bouncing between workouts that don’t stick. I want structure, guidance, and something real that actually fits my life and gets me results.” The VIP Workout is your all-access pass into the BodyXhibit experience — a premium program designed to show you how powerful your transformation can be when the plan is tailored, structured, and supported. Whether your goal is fat loss, muscle gain, or simply building consistency in the gym, the VIP Workout delivers everything you need: clear workouts, progress tracking, accountability, and the confidence boost of finally being on the right program. This isn’t just another workout you’ll quit in a week — this is the one that changes everything.
This workout program is for the guy who says: “No matter how much I eat or train, I just can’t gain weight or muscle. I’m skinny af, stuck in the same body, and I need a program that finally helps me bulk up and fill out.” Hard Gainer is a 3–5 day gym weight gaining workout program for men designed specifically to help you pack on lean muscle and size. With a focus on progressive overload, compound lifts, and hypertrophy training, this program helps you finally break past plateaus and start seeing growth. Program Focus: 🔥 Build lean mass with proven muscle-building lifts 💪 Strengthen your foundation with compound movements 🍽 Pair with the right nutrition to maximize gains If you’re tired of being “the skinny guy” and ready to look like you actually lift, this program is your blueprint. Stop struggling to grow. Start building real size with Hard Gainer.
This workout program is for the person or family who says: “I go to the Y and I want more than just casual workouts. Whether I’m here solo, with my partner, or bringing my kids along, I want a program that gives me real results — strength, fat loss, confidence, and a body I’m proud of.” The YMCA Transformation is a 3–6 day gym workout program that adapts to you. Whether you’re training as an individual or making it a family thing, this plan uses the Y’s full setup — machines, free weights, cardio equipment, and functional spaces — to deliver results for all ages and levels. Program Focus: 💪 Build muscle and strength with free weights & machines 🔥 Burn fat and improve endurance with cardio & conditioning ⚡ Transform solo or alongside family members with scalable workouts 🏋️ Flexible split: upper body, lower body, and full body days This isn’t just another workout plan — it’s the transformation blueprint for anyone who steps inside the YMCA, no matter where they are in life. CTA: Train your way. Solo or together. Transform with The YMCA Transformation.
This workout program is for the person who says: “I want to be strong af, but I also want to look the part. I don’t just want to lift heavy — I want a shredded body that shows the work I put in, with muscle definition, abs, and a physique that turns heads.” Strong & Shredded is a 3–6 day gym workout program designed to build real strength while cutting body fat and carving definition. With a blend of heavy compound lifts, hypertrophy training, and conditioning circuits, this plan sculpts a body that’s both powerful and aesthetic. Program Focus: 💪 Build strength with progressive overload on big lifts 🔥 Burn fat with conditioning finishers and calorie-torching sessions ⚡ Sculpt muscle definition with hypertrophy training 🔱 Develop an aesthetic physique — V-taper, shredded abs, and balanced size This isn’t about choosing between strength and looks — it’s about having both. You’ll be stronger than ever and shredded enough to show it. Don’t just lift heavy. Look the part. Become Strong & Shredded.
This workout program is for the person who says: “I travel a lot — for work, for family, for life. I don’t always have access to a full gym, but I don’t want to fall off my fitness game. I want a program I can take anywhere, stay consistent, and keep seeing results.” The Traveler is a 3–5 day workout program designed for people always on the move. Using mini bands, loop bands, handled bands, bodyweight, and a few portable tools, this program lets you train in a hotel, Airbnb, airport lounge, or even outdoors — no excuses, just results. Program Focus: 💪 Strength and muscle workouts with bands + bodyweight 🔥 Fat-burning circuits that fit in tight spaces (hotel room approved) ⚡ Core and glute focus to stay toned while traveling 🎒 Pack-and-go portability with 3 equipment tiers: • Tier 1 (Basic): Mini bands + loop bands • Tier 2 (Upgraded): Add jump rope + suspension trainer • Tier 3 (All-In): Add sliders + core tools for max variety This isn’t a “take a break while you travel” plan — this is about proving you can stay consistent anywhere. Pack light. Train smart. Transform anywhere with The Traveler.
Cheerleaders aren’t just athletes — they’re performers, leaders, and the energy that keeps a squad alive. The Bring It Savage: Gym Workout Program is designed to build the strength, stamina, flexibility, and aesthetics every cheerleader needs to look fierce and perform at their best. Whether you’re flying high, holding strong as a base, or flipping across the mat, this program makes sure you can bring it — and bring it savage. Flyers → Train explosive legs and a rock-solid core for higher jumps, tighter stunts, and clean body control in the air. Bases → Build raw strength and stability in the chest, shoulders, and legs to hold, press, and catch with power and safety. Back Spots → Develop total-body control, grip strength, and awareness to lock in every stunt and protect your squad. Tumblers → Boost speed, endurance, and flexibility so you can sprint, flip, and recover with power and confidence. Every workout blends strength training, plyometric conditioning, flexibility drills, and aesthetics-focused work so you don’t just perform like a savage — you look like one too. By the end of this program, you and your squad won’t just bring spirit to the mat… you’ll bring the best-looking, strongest, most savage version of cheer.
