Jordan's "Workout For Hard Gainers" Weight Training Program

Workout routine for hard gainers (requires good nutrition and rest )

This routine has been very important for me and is the one I am currently using.

I put this routine together through research and what I think would be the most effective on the areas I wanted to gain more mass on.

Every 3 months I develop a new routine, so far, I’ve been gaining great from this routine, if this routine works for me it should work for anyone if done right, this looks like a lot, but its great, it can be done in 45 minutes flat.

Day 1 " Workout for hard gainers" Biceps, Shoulders, Abs

Stretch - 5 minutes

Shoulders - Seated dumbell press:
1 x 6 reps
1 x 6 reps
1 x 6 reps

Seated barbell raises:
1 x 6 reps
1 x 6 reps
1 x 6 reps

optional: Military barbell
raises:
1 x 5 reps
1 x 5 reps

Biceps: Seated dumbell curls supersetted with
close grip bench press

Seated dumbell curls: close grip bench press:
1 x 6 reps (90 or 100%) : 1 x 8 reps
1 x 6 reps 100% max: 1 x 8 reps
1 x 6 reps 100% max: 1 x 8 reps

Standing Barbell curls supersetted with
preacher curls:

Standing Barbell curls: Preacher curls:
1 x 5 reps 100% max: 1 x 6 reps
1 x 5 reps 100% max: 1 x 6 reps
1 x 6 reps 100% max: 1 x 6 reps

Abs: 1 x 20 reps
1 x 20 reps
1 x 20 reps
1 x 20 reps

Consume whey protein and another protein/carb source immediately after workout ( or within 1
hour )

Day 2: Legs

Stretch 5 minutes

Squat:
1 x 8 reps
1 x 8 reps
1 x 8 reps
1 x 8 reps

Leg extension:
1 x 7 reps
1 x 7 reps
1 x 7 reps
1 x 7 reps

Stiff Leg Dead Lift:
1 x 6 reps
1 x 6 reps
1 x 6 reps
1 x 6 reps

Seated calve raises:
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps

Note: It will be difficult to go up and down stairs and walk the day after this leg workout. Consume whey protein and another protein/carb source immediately after workout ( or within 1 hour )

Day 3: Chest, Back

Stretch 5
minutes

Chest: Incline Dumbell bench press :1 x 6 reps
1 x 6 reps
1 x 6 reps

Flat Bench dumbell bench press:
1 x 6 reps
1 x 6 reps
1 x 6 reps

Flat Bench dumbell flyes:
1 x 6 reps
1 x 6 reps
1 x 6 reps

Decline Dumbell bench press:
1 x 6 reps
1 x 6 reps
1 x 6 reps

Parallel Bar Dips :
1 x 10 reps
1 x 10 reps
1 x 10 reps
1 x 10 reps

Back: Lat machine Pull Downs:
1 x 8 reps
1 x 8 reps
1 x 8 reps

Wide grip chins:
1 x 8 reps
1 x 8 reps
1 x 8 reps
1 x 8 reps

Deadlifts:
1 x 8 reps
1 x 8 reps
1 x 8 reps

Try switching up the order of the back exercises to see which exercise helps make another back exercise flow better.

Consume whey protein and another protein/carb source immediately after workout ( or within 1 hour )

Day 4: Rest

Day 5: Repeat routine

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises

All the best,

Blake