Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
You're not a hardgainer, you just think you're a hardgainer.
A hardgainer is someone who makes muscle and strength gains at a slightly slower rate than most. This may be due to any number of factors, including bone size. Small-boned lifters tend to carry around less muscle mass than large-boned lifters.
But let's not get sidetracked. Notice I said hardgainers progress at a SLIGHTLY slower rate than most. See, here's the problem...you aren't a hardgainer at all. Why? Because you aren't making ANY gains. A hardgainer still makes steady progress. Instead of being a hardgainer, you are a "no gainer."
Here's the good news: being a "no gainer" is a fixable condition. A no gainer isn't making progress because of 2 reasons:
- They aren't eating enough.
- They aren't training hard enough.
Ok, stop smirking. I know some of you are thinking...what a joke. I train hard and eat enough. This guy doesn't know what he's talking about. Yes, I do. And I'm here to tell you that you are NOT training hard nor eating enough - you just think you are.
You may not believe me right now, but that's ok. You don't have to believe me. I will let the results of this article speak for themselves. If you think you're a hardgainer try this plan for at least 90 days. It works. You have nothing to lose.
The Hardgainer Workout Approach
This workout approach will ask several things of you:
- That you stay persistent and don't miss any workouts.
- That you stick to the plan and add weight to the bar according to the plan.
- That you minimize your cardio to no more than 3 sessions per week of 20-30 minutes.
A note before you begin this plan: this workout is not for novices or absolute beginners. If you do not have a grasp of good form for the exercises listed then take a month and get the kinks ironed out. When you start this workout plan you must be capable of adding weight week in and week out, and that will demand decent exercise form.
You will be working out 3 times per week, on non-consecutive days of the week. Here are 2 possible options:
- Monday, Wednesday and Friday
- Tuesday, Thursday and Saturday
Sets. For each set you will push yourself and try to perform as many reps as possible, stopping that set when you feel like you may be unable to complete the next rep. Don't train to failure.
Use an appropriate number of warm up sets. Warm up sets should prepare the body for the heavier sets to come without fatiguing or taxing the body.
Rep Goal. Each exercise has a rep goal. This goal is the total number of reps you want to obtain for the 3 listed sets. For example, if the rep goal is 25, your goal is to perform 25 total reps for the 3 sets. This is NOT 25 reps per set...it it 25 total reps for the 3 sets.
When you reach this rep goal, you will add weight the next time you perform this exercise. It's ok to go over this rep goal during a given workout.
The following is progression list for each exercise. When you reach the rep goal for this exercise, add weight as listed.
- Squats - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you squat.
- Deadlifts - 15 rep goal. When you are able to perform 15 total reps for 3 sets, add 10 pounds to the bar the next time you deadlift.
- Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you bench press.
- Overhead Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you overhead press.
- Dumbbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you row.
- Barbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you curl.
- Dumbbell Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you press.
- Barbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you row.
- Dumbbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you curl.
- Calf Raises - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 10 pounds to this lift the next time you perform them.
- Weighted Situps - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 5 pounds the next time you perform them.
- Side Bends - 30 rep goal. When you are able to perform 30 total reps for 3 sets, add 5 pounds to the dumbbell the next time you perform them.
- 20 rep Squats - 20 rep goal. When you are able to perform 20 total reps for this single set of squats, add 10 pounds to the bar the next time you squat.
For calf raises, you may use whichever variation works best for you. Weighted sit ups are performed like regular sit ups, except that you hold a plat or dumbbell on your chest. DO NOT swap in any exercises. The exercises listed are the exercises to be performed. No exceptions.
What Weight Do I Start With?
Estimate which weight you would currently be able to use to reach the rep goal for a given exercise, and then start with about 75 to 80% of that weight. It will take several weeks to grow accustomed to the unique demands of this program, and it may take several weeks to get your eating up to speed, so don't rush to add weight right out of the gate.
| Monday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Squat | 3 | 25 |
| Bench Press | 3 | 25 |
| Dumbbell Row | 3 | 25 |
| Barbell Curl | 3 | 25 |
| Weighted Sit Up | 3 | 45 |
| Wednesday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | 15 |
| Overhead Press | 3 | 25 |
| Dips | 3 | Max |
| Barbell Calf Raise | 3 | 45 |
| Side Bend | 3 | 30 |
| Friday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Squat | 1 | 20 |
| Dumbbell Bench Press | 3 | 25 |
| Barbell Row | 3 | 25 |
| Dumbbell Curl | 3 | 25 |
| Weighted Sit Up | 3 | 45 |
The Hardgainer Eating Plan
You have one goal during the next 90 days:
- To eat 4000+ calories per day.
Combined with the aggressive progression of weight found in the workout plan, this food intake will assist you with packing on muscle.
You can train as hard as you want, but if you're not eating enough it will be extremely difficult to add muscle or strength. Most hardgainers don't eat enough food. They often have lightning fast metabolisms and have a hard time adding any weight.
As a "hardgainer" you must not underestimate the importance of eating big. Eating big will only make you fat if you're not training hard enough, and we already have that base covered.
Stop panicking. You will not turn into a sumo wrestler during the next 90 days. In fact, if you truly are a hardgainer with a super high metabolism you probably won’t gain much fat at all. But you should gain muscle and strength at a rapid rate.
Don’t even think about skipping this step. Eating is just as important as training. Here are some tips to help you eat right are reach 4000 daily calories:
- Protein. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours. At minimum you should eat 180 grams of protein each day.
- Fat. Eat at least 30% of your daily calories from fat. It will be virtually impossible to eat enough if you focus on protein and carbs.
- Carbs. Make sure to eat at least 3 servings of quality carbs each day, if not more. Quality carb sources include oatmeal, rice, whole grain cereal and bread, and quinoa. You can also eat fruits and veggies.
High Calorie Foods
It can seem tough to reach 4000 calories per day, but it's rather easy if you plan properly and consume the correct foods. If you are having a hard time eating enough, here are some suggestions:
- Whole milk. Sip on whole milk throughout the day. Each cup contains 150 calories and is full of muscle building protein, vitamins and minerals.
- Almonds. An ounce of almonds is rich in calcium, healthy fats, and contains about 160 calories.
- Butter or Olive Oil. Add a pat or two of butter to your veggies, or cook your meat in olive oil.
- Sour Cream or Cheese. Top your dinner with a little sour cream or cheese. Both are calorie rich and can add quite a bit of flavor.
- Weight Gainer. Weight gainers add quite a few calories per serving and are a good choice if you don't always have a lot of time to cook.
Sample Eating Plan
Here is a sample eating plan that provides 4300 daily calories:
- Breakfast (889 calories) - 4 large eggs with 1/4 cup cheddar cheese, 12 ounces of whole milk, 1 cup cooked oatmeal with one large banana.
- Snack (519) - 8 ounces of whole milk with 1 scoop of whey protein powder, 6 ounces of Greek yogurt with 3 diced strawberries.
- Lunch (1020) - Double cheeseburger, 12 ounces of whole milk, spinach cooked in butter or olive oil, medium sized baked sweet potato with butter.
- Snack (557) - 8 ounces of whole milk with 1 scoop of whey protein powder, 1 ounce of dry roasted almonds, one large banana.
- Dinner (915) - 8 ounces of chicken topped with salsa, 2 ounces of sour cream and 1 ounce shredded pepper jack cheese, peas and carrots cooked in small amount of butter, 1 cup cooked rice.
- Snack (400) - 8 ounces of whole milk with 1 scoop of casein protein powder, handful of almonds.
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