I'm a skinny 14 year old weighing about 50 kg, and I need to find a good workout routine (doesn't matter how long). I'm looking for a workout that targets my biceps, triceps and core. Can you suggest any good workout routine, and possibly diet as I need I'm extremely skinny?


  • What about legs? Are you only after trophy muscles, or do you want an overall program? Do you do any sports? Plan to?
    – JohnP
    Commented Jun 19, 2019 at 13:44
  • To be honest, for now, I feel I need to concentrate on my core, abs, biceps and triceps. As for sports, I play basketball and football quite a bit and go running at least once a week. (swimming occasionally)
    – M. Bhura
    Commented Jun 19, 2019 at 15:53
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    What sort of fitness goals do you have? What is your PRIMARY concern? Do you mainly want to get bigger muscles (bodybuilding)? Do you mainly want to get stronger (Powerlifting/Strongman)? Do you mainly want to be explosive and have more stamina (athletic training)? Is there a specific sport you want to improve in? Is there another primary concern entirely? Knowing this is critical to offering an appropriate answer. Commented Jun 19, 2019 at 16:44
  • For now I'm just focusing on increasing muscle mass.
    – M. Bhura
    Commented Jun 19, 2019 at 16:49
  • As a beginner and a young guy, almost any consistent lifting combined with a good diet will provide results... emphasis on "consistent" and "good diet". To get started watch some Youtube videos and pick and choose the things you enjoy. personal recommendation: BUFF Dudes
    – Dan
    Commented Jun 28, 2019 at 20:46

1 Answer 1


Weight training is safe for growing children so if you want to do weightlifting, any free program would do.

If you are more into bodyweight stuff I'd suggests joining a gymanstics gym.

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