Bodybuilding Workout Routine – Workout Designed For Skinny Hardgainers
Developing a bodybuilding workout routine that packs on the pounds for those who really struggle to gain weight may seem like a big challenge, but when done correctly can finally be the missing piece to the puzzle that you’ve struggled to solve for so long.
The following bodybuilding workout routine focuses on making you as strong as possible while still providing sufficient rest so you do not begin to overtrain.
One of the most common issues that hardgainers struggle with is that they tend to do too much volume in their bodybuilding workout routine, which never leaves their muscles with enough time to rebuild and repair themselves.
Since this program calls for at least one day off between workouts, rest will not be a problem.
Bodybuilding Workout Routine – Day #1
<tbody>
<tr>
<td style=”width: 156px; font-weight: bold; text-align: center;”><small>Exercise</small></td>
<td style=”width: 156px; font-weight: bold; text-align: center;”><small>Reps</small></td>
<td style=”width: 153px; font-weight: bold; text-align: center;”><small>Sets</small></td>
</tr>
<tr>
<td style=”width: 156px;”><small>Front
Squats</small></td>
<td style=”width: 156px;”><small>5-6
+ 1-2</small></td>
<td style=”width: 153px;”><small>3
+ 1 Max Set</small></td>
</tr>
<tr>
<td style=”width: 156px;”><small>Bench
Press</small></td>
<td style=”width: 156px;”><small>5-6
+ 1-2</small></td>
<td style=”width: 153px;”><small>3
+ 1 Max Set</small></td>
</tr>
<tr>
<td style=”width: 156px;”><small>Lunges</small></td>
<td style=”width: 156px;”><small>6-8</small></td>
<td style=”width: 153px;”><small>3</small></td>
</tr>
<tr>
<td style=”width: 156px;”><small>Bent
Over Barbell
Rows</small></td>
<td style=”width: 156px;”><small>5-6
+ 1-2</small></td>
<td style=”width: 153px;”><small>3 +
1 Max Set</small></td>
</tr>
<tr>
<td style=”width: 156px;”><small>Pull-Ups
super
-setted with Shoulder Press</small></td>
<td style=”width: 156px;”><small>8-10</small></td>
<td style=”width: 153px;”><small>3</small></td>
</tr>
<tr>
<td><small>Bicep
Curls super-setted with Tricep
Push-Downs</small></td>
<td><small>8-10</small></td>
<td><small>3</small></td>
</tr>
</tbody>
</table>
| Exercise | Reps | Sets |
| Front Squats |
5-6 + 1-2 |
3 + 1 Max Set |
| Bench Press |
5-6 + 1-2 |
3 + 1 Max Set |
| Lunges | 6-8 | 3 |
| Bent Over Barbell Rows |
5-6 + 1-2 |
3 + 1 Max Set |
| Pull-Ups super -setted with Shoulder Press |
8-10 | 3 |
| Bicep Curls super-setted with Tricep Push-Downs |
8-10 | 3 |
Bodybuilding Workout Routine – Day #2
| Exercise | Reps | Sets |
| Leg Press |
6-8 | 4 |
| Incline Bench Press |
6-8 | 4 |
| Leg Extension super-setted with Hamstring Curl |
10-12 | 2 |
| Incline Pec Flyes super-setted with Reverse Flyes |
8-10 | 3 |
| Lat Pulldown |
6-8 | 4 |
| Lateral Raises |
10-12 | 2 |
| Calf Raises |
12-15 | 3 |
| Hanging Leg Raises |
10-15 | 3 |
Bodybuilding Workout Routine – Day #3
| Exercise | Reps | Sets |
| Deadlifts | 5-6 + 1-2 |
3 + 1 Max Set |
| Bench Press |
5-6 + 1-2 |
3 + 1 Max Set |
| Shoulder Press super-setted with Upright Row |
6-8 | 2 |
| Horizontal Row |
5-6 + 1-2 |
3 + 1 Max Set |
| Incline Curls super-setted with Dips |
6-8 | 3 |
| Shrugs | 8-10 | 3 |
For the first and third workout of this bodybuilding workout routine you’ll find some max set listings. For these you are to perform three regular sets pushing a high amount of weight to build strength. Then you are to perform one final set of just one to two reps where you push as hard as you can go. Note that you shouldn’t fully exhaust the entire body here as you do have to continue on with the workout, but you should fatigue that muscle group to the point of not being able to do another set – this will help you to gain muscle mass faster.
The second workout between these two max workouts will be slightly less harsh on the CNS as it takes the reps slightly higher so you’ll use a bit less weight overall. Still do push yourself during this day of the bodybuilding workout routine, but don’t expect yourself to lift the same amount of weight as you do during the other two days.
Finally, be sure to eat well when doing the bodybuilding workout routine and get at least eight hours of sleep each night for recovery. If you’re able to get through this workout on a consistent basis, in one or two month’s time you should be seeing very impressive results.
Discover the program that gave self-confessed “skinny twerp” Vince Delmonte the secrets that allowed him to overcome his “skinny genes” and pack on 41 pounds of lean muscle mass in 6 months to become a National Fitness Model champion ==> Bodybuilding Workout Routine
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