Hardgainer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Hardgainer Workout Plan

Hardgainer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Hardgainer Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Hardgainer Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Chest / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

All of the main exercises for the hardgainer workout are called compound exercises. This means that you are working more than one muscle group per exercise. Make sure that your workout doesn't exceed more than an hour. After an hour your body starts to use your muscles as energy and begins to break them down. Less is more in this case.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fa... more

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fairly easily.

Endomorphs put on weight easily so they need to take care of their diet and exercise. Hardgainers are in the ectomorph category. The ectomorph is a naturally skinny person who has a hard time gaining weight.

What To Do with The Ectomorph Type

These hardgainer tips will help people with ectomorph body types. It is important to have the proper hardgainer diet, exercise, and rest. For those who have a hard time gaining weight, you may want to try changing the ratios of carbs, proteins, and fat.

Generally, an ectomorph should take in more carbohydrates while meeting the protein and fat requirements as well. Your body takes time to recover from this mass building routine, and without the proper rest you are prone to over training.

Hardgainer Workout Routine

The exercises you perform in this hardgainer workout are also very important. To gain mass, compound exercises are pivotal. The compound exercises targets many muscles in your body. You should also do about three sets of each exercise with 8 reps in each set.

Many compound exercises will also target your core indirectly as well, so you will work almost every muscle in your body with these hardgainer workouts.

Utilize Various Equipment

This hardgainer workout will tax your body to meet those gains that hardgainers have a hard time reaching. They will also involve different types of equipment, so a gym membership or a home workout set will be required.

You may also notice that your core is involved in many of these exercises. Your core will be used to stabilize your body during these compound exercises, and your core can recover faster than other muscles.

First: Target Chest, Arms and Abs

The first workout for skinny guys hits your chest, arms, and abs really hard. The bench press and incline chest will work your chest primarily.

The tricep dips and arm extensions will finish off your arms. Finally, your core will be worked out with an ab twist while holding a weight, and cable crunches.

Second: Target Legs and Core

The second workout targets your legs and core. For the squat, deadlift, and powerclean, it is extremely important to maintain good form for maximum gains and avoiding injury.

The barbell calf raise finishes off your legs and you will repeat cable crunches and ab twists.

Third: Target Shoulders, Back and Biceps

The third hardgainer workout finishes off your exercises with a hard shoulders, back, and biceps routine to give you that desirable V shape. Pull ups and rows will work your back out while the military press, lateral raise, and dumbbell front raise will give you powerful shoulders.

You will finish off your arms with a barbell curl and the same core exercises. With a hardgainer workout like this, you will accommodate for your hardgaining body. Start following this Hardgainer Workout Plan today!

Hard Gainer Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 16 reps, 01:00 rest
3 16 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

All of the main exercises for the hardgainer workout are called compound exercises. This means that you are working more than one muscle group per exercise. Make sure that your workout doesn't exceed more than an hour. After an hour your body starts to use your muscles as energy and begins to break them down. Less is more in this case.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fa... more

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fairly easily.

Endomorphs put on weight easily so they need to take care of their diet and exercise. Hardgainers are in the ectomorph category. The ectomorph is a naturally skinny person who has a hard time gaining weight.

What To Do with The Ectomorph Type

These hardgainer tips will help people with ectomorph body types. It is important to have the proper hardgainer diet, exercise, and rest. For those who have a hard time gaining weight, you may want to try changing the ratios of carbs, proteins, and fat.

Generally, an ectomorph should take in more carbohydrates while meeting the protein and fat requirements as well. Your body takes time to recover from this mass building routine, and without the proper rest you are prone to over training.

Hardgainer Workout Routine

The exercises you perform in this hardgainer workout are also very important. To gain mass, compound exercises are pivotal. The compound exercises targets many muscles in your body. You should also do about three sets of each exercise with 8 reps in each set.

Many compound exercises will also target your core indirectly as well, so you will work almost every muscle in your body with these hardgainer workouts.

Utilize Various Equipment

This hardgainer workout will tax your body to meet those gains that hardgainers have a hard time reaching. They will also involve different types of equipment, so a gym membership or a home workout set will be required.

You may also notice that your core is involved in many of these exercises. Your core will be used to stabilize your body during these compound exercises, and your core can recover faster than other muscles.

First: Target Chest, Arms and Abs

The first workout for skinny guys hits your chest, arms, and abs really hard. The bench press and incline chest will work your chest primarily.

The tricep dips and arm extensions will finish off your arms. Finally, your core will be worked out with an ab twist while holding a weight, and cable crunches.

Second: Target Legs and Core

The second workout targets your legs and core. For the squat, deadlift, and powerclean, it is extremely important to maintain good form for maximum gains and avoiding injury.

The barbell calf raise finishes off your legs and you will repeat cable crunches and ab twists.

Third: Target Shoulders, Back and Biceps

The third hardgainer workout finishes off your exercises with a hard shoulders, back, and biceps routine to give you that desirable V shape. Pull ups and rows will work your back out while the military press, lateral raise, and dumbbell front raise will give you powerful shoulders.

You will finish off your arms with a barbell curl and the same core exercises. With a hardgainer workout like this, you will accommodate for your hardgaining body. Start following this Hardgainer Workout Plan today!

Hard Gainer Shoulders, Back, & Biceps Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Middle Back / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
2 sets, 8 reps
2 8 -- --:--
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 16 reps, 01:00 rest
3 16 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

All of the main exercises for the hardgainer workout are called compound exercises. This means that you are working more than one muscle group per exercise. Make sure that your workout doesn't exceed more than an hour. After an hour your body starts to use your muscles as energy and begins to break them down. Less is more in this case.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fa... more

For those who spend a lot of time trying to improving your physique and do not see results after a while, you may be a hardgainer. Human bodies are divided into three main types: the ectomorph, endomorph, and mesomorph. The mesomorph is a naturally muscular person that gain gain or lose weight fairly easily.

Endomorphs put on weight easily so they need to take care of their diet and exercise. Hardgainers are in the ectomorph category. The ectomorph is a naturally skinny person who has a hard time gaining weight.

What To Do with The Ectomorph Type

These hardgainer tips will help people with ectomorph body types. It is important to have the proper hardgainer diet, exercise, and rest. For those who have a hard time gaining weight, you may want to try changing the ratios of carbs, proteins, and fat.

Generally, an ectomorph should take in more carbohydrates while meeting the protein and fat requirements as well. Your body takes time to recover from this mass building routine, and without the proper rest you are prone to over training.

Hardgainer Workout Routine

The exercises you perform in this hardgainer workout are also very important. To gain mass, compound exercises are pivotal. The compound exercises targets many muscles in your body. You should also do about three sets of each exercise with 8 reps in each set.

Many compound exercises will also target your core indirectly as well, so you will work almost every muscle in your body with these hardgainer workouts.

Utilize Various Equipment

This hardgainer workout will tax your body to meet those gains that hardgainers have a hard time reaching. They will also involve different types of equipment, so a gym membership or a home workout set will be required.

You may also notice that your core is involved in many of these exercises. Your core will be used to stabilize your body during these compound exercises, and your core can recover faster than other muscles.

First: Target Chest, Arms and Abs

The first workout for skinny guys hits your chest, arms, and abs really hard. The bench press and incline chest will work your chest primarily.

The tricep dips and arm extensions will finish off your arms. Finally, your core will be worked out with an ab twist while holding a weight, and cable crunches.

Second: Target Legs and Core

The second workout targets your legs and core. For the squat, deadlift, and powerclean, it is extremely important to maintain good form for maximum gains and avoiding injury.

The barbell calf raise finishes off your legs and you will repeat cable crunches and ab twists.

Third: Target Shoulders, Back and Biceps

The third hardgainer workout finishes off your exercises with a hard shoulders, back, and biceps routine to give you that desirable V shape. Pull ups and rows will work your back out while the military press, lateral raise, and dumbbell front raise will give you powerful shoulders.

You will finish off your arms with a barbell curl and the same core exercises. With a hardgainer workout like this, you will accommodate for your hardgaining body. Start following this Hardgainer Workout Plan today!

356 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All

1 Review

  • Stexler
    over 2 years ago
    #

    Nice for Intermediate!

Hardgainer Workout Plan

356 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Cable Machine
Show All