This GYM BASED strength training program is designed for teens (ages 14–18) looking to build muscle, develop overall strength, and improve athletic performance through structured weightlifting. It’s also perfect for adults as well! 🏋🏻‍♂️ The program focuses on core barbell lifts like squats, deadlifts, bench presses, and overhead presses to develop full-body strength, along with accessory exercises to support muscle growth and injury prevention. 🔑 Proper form, progressive overload, and safe training habits are emphasized to ensure long-term success. GOALS: • Increase total-body strength through progressive resistance training • Build muscle mass to improve power and durability on the field • Develop proper weightlifting techniques to prevent injuries • Improve joint stability and flexibility for long-term athletic development PROGRAM STRUCTURE: 🚨There are 4 weeks of workouts in this plan. They can be done week by week and then repeated OR one single week can be repeated for 6-8 weeks before moving on to the following week.🚨 • Frequency: 5 days per week (specific muscle group focused) • Duration: 45-60 minutes per session • Main Lifts: Compound barbell exercises for strength and muscle growth • Accessory Work: Dumbbell and machine exercises to target specific muscle groups • Core Training: Weighted core exercises to build stability and support strength gains SAFETY CONSIDERATIONS: • Form first: Start with light weights and master technique before progressing • Recovery matters: Adequate sleep, nutrition, and stretching for muscle growth and injury prevention This program prioritizes building a strong, muscular foundation that directly translates to increased power, strength & resilience in their athletic performance and life in general.