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
Tuesday
Legs
Wednesday 
Chest / Back
Thursday
Workout A - Full Body
Friday
Repeat Cycle

The Workout

Monday - Biceps / Shoulders / Abs

Muscle Group
Exercise
Sets And Reps
Stretch
 
5 mins
Shoulders
3 x 6 reps
 
*Optional* Military Press
2 x 5 reps
Biceps
3 x 6 reps
 
Superset with:
 
 
Superset with:
 
 
3 x 6 reps

Tuesday - Legs

Muscle Group
Exercise
Sets And Reps
Stretch
 
5 mins
Quadriceps
4 x 8 reps
 
4 x 7 reps
 
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
 
3 x 6 reps
 
3 x 6 reps
 
4 x 10 reps
 
4 x 8 reps
 
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.

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.