There’s a lot of misleading information on social media about strength and flexibility training for teens. Whether it’s TikTok influencers with no fitness credentials offering 90-second videos on how to get washboard abs or Instagram posts with no concept of the fundamentals of muscle-building specifically for teen bodies (sometimes with pitches for questionable nutritional supplements that can be ineffective or worse), the results are all too often frustration, disappointment, and resignation—the opposite of what kids looking to get fit are after. Now, a new four-week fitness routine for teens designed by certified strength & conditioning specialist David Otey provides a remedy for all the misinformation online. The program, called the Ultimate Teenaged Muscle-Up, is available through Men’s Health magazine, and covers everything from choosing the right equipment to warming up to performing daily exercises, all in a fully illustrated PDF.