3 Day Workout for Hard Gainers

This is a 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.

Routine Type 3 Days On - 1 Day Off
Duration Ongoing
Level Intermediate
Purpose Weight Gain / Mass / Muscle Building
Target Men - Underweight

Workout Schedule:

Monday Biceps
Chest / Back
Workout A - Full Body
Friday Repeat Cycle

The Workout

Monday - Biceps / Shoulders / Abs
Muscle Group Exercise Sets And Reps
Stretch   5 mins
Shoulders Seated Dumbbell Press 3 x 6 reps
Seated Barbell Raises 3 x 6 reps
*Optional* Military Press 2 x 5 reps
Biceps Seated Dumbbell Curls 3 x 6 reps
  Superset with:  
  Close Grip Bench Press 3 x 6 reps
  Standing Barbell Curls 3 x 6 reps
  Superset with:  
  Preacher Curls 3 x 6 reps
Abs Twisting Rope Crunches 4 x 20 reps
Tuesday - Legs
Muscle Group Exercise Sets And Reps
Stretch   5 mins
Quadriceps Squats 4 x 8 reps
Leg Extension 4 x 7 reps
Stiff Leg Deadlifts 4 x 6 reps
Seated Calf Raise 4 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)
Wednesday - Chest / Back
Muscle Group Exercise Sets And Reps
Stretch   5 mins
Chest Incline Dumbbell Bench Press 3 x 6 reps
Bench Press 3 x 6 reps
Flat Bench Fly 3 x 6 reps
Decline Dumbbell Bench Press 3 x 6 reps
Dips 4 x 10 reps
Back Lat Machine Pull Downs 3 x 8 reps
  Wide Grip Chins 4 x 8 reps
  Deadlifts 3 x 8 reps

Workout submitted by Jordan

*Editors Note* Use a progressive style/pyramid approach when choosing weight for your sets. For each progressive set, use heavier and heavier weight until you are using approximately 80% of your max on the last set. Remember to use a spotter for those exercises such as the bench press, shoulder press, squat and presses.

This routine also uses a low repetition scheme so make sure you are properly warmed up before attempting each routine. In addition, if you feel you need extra days rest after day one or two, by all means take it.

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