The Hardgainer's Workout
Unfortunately, not everyone has an easy time putting muscle on their body. For those that have a difficult time gaining muscle - hardgainers - there is hope. The key is to get the right start to your training, to build a strong foundation for further growth. I believe in a base training phase workout for hardgainers that utilizes a 3-day split. This allows you to hit each body part two times per week with one day of complete rest. This phase is a little longer than most, roughly 4-8 weeks, to allow the body to establish the neuromuscular connections that are essential before size gains can be made. It's a straightforward yet super-effective workout that utilizes the tried-and-true exercises.
All you'll need for this workout is a set of dumbbells and some determination. If you want to begin your training at home, and you don't have a pair of dumbbells at home already, the Bowflex SelectTech dumbbells are a fantastic option.
The Hardgainers Base Phase Workout Routine
3 sets of 10 repetitions unless otherwise noted. Be sure to use challenging weight.
Mondays and Thursdays: Chest/Shoulders/Triceps
- Dumbbell Incline Chest Press
- Dumbbell Bench Press
- Push Ups - Until Failure
- Dumbbell Overhead Shoulder Press
- Dumbbell Front Raise
- Dumbbell Lateral Raise
- Seated Single Dumbbell Overhead Extension
- Dumbbell Triceps Kickbacks
- Bench Dips - Until Failure
Tuesdays and Fridays: Back/Biceps
- Bench Single Dumbbell Pullover
- Dumbbell Rows - Arms bent 90 Degrees
- Single-Arm Dumbbell Rows
- Dumbbell Concentration Curls
- Dumbbell Hammer Curls
- Dumbbell Curls
Wednesdays and Saturday: Legs
- Dumbbell Squats
- Dumbbell Lunges
- Dumbbell Deadlifts
- Dumbbell Step Ups - 15 Reps
- Dumbbell Walking Lunges - 20 Steps
- Dumbbell Standing Calf Raises - 15 Reps
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