This might be stating the obvious, but for naturally skinny guys bulking can be pull-your-hair-out, be-a-dick-to-everyone-in-the gym infuriating.
(Related: How to pack on muscle if you’re genetically skinny)
But it doesn’t have to be.
The 60-day plan below is designed specifically for ectomorphs, or “hard gainers”. It focuses on making you bigger and stronger.
(Related: The reason guys hate being called skinny)
As strength coach Greg Nuckols says: “To get stronger, you need to get bigger. And to get bigger, you need to get stronger. Training for one without the other doesn’t really make sense for most people.”
In this routine, you’ll perform big-muscle movements, so squats, bench presses, and deadlifts.
(Related: How much muscle can I build in a month)
You’ll do these exercises a lot, in fact you won’t be straying from these exercises, because these movements force your muscles to grow, and make it easier to overload your body as you grow stronger.
We know, doing the same exercises day in, day out may seem boring, but, unfortunately, for most guys, most of the time, staying consistent with the big lifts makes a big difference.
(Related: 4 quick tricks to bench more on chest day)
So if you’re ready throw off the prefix ‘little’, and want to gain considerable size then let’s go. But before we do, there are some general ground rules you need to be aware of with this workout.
The Rules
1. We’d never advise you to omit cardio altogether, but if putting on size is your goal, expending more calories isn’t going to help you. One or two 30-minute sessions per week is more than enough, but make sure you’re doing your cardio on non-lifting days.
(Related: How to build muscle with running)
2. Whatever you’re currently eating, you need to eat more.
3. Eat more. We can’t stress this enough.
(Related: What happened when this guy tried The Rock’s diet)
4. Don’t alter the programme in any way. Don’t add anything or take anything out. Just follow it to bulk up.
The 60-Day Workout Plan for Skinny Men
Perform each pair of exercises as a superset. Do one set of the first exercise, rest for the stated amount of time, and then do one set of the second exercise. Rest if noted, and then repeat. Continue until you’ve completed all of the sets for each exercise in the pair.
(Related: Build bigger, stronger arms with this superset)
When you see a letter without a number next to it—such as “D”—do the exercise as a straight set. That is, do one set of the exercise, rest for the prescribed time, and then do another set.
Rest at least one day between workouts, and schedule a maximum of three training sessions per week.
Week 1
Follow set and rep prescriptions laid out below.
Day 1
A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chin-up: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
(Related: MH’s legs day finisher challenge)
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
(Related: 5 rowing machine mistakes you’r making)
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
(Related: How to do the perfect deadlift)
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
(Related: 7 ways to do the farmer’s walk)
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.
Day 2
A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chin-up: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
(Related: Get more from the chin-up bar)
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps
Only rest when needed.
(Related: The push-up workout from hell)
Rest 90 to 120 seconds after the superset is complete.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
(Related: how to master the bent-over row)
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg
(Related: Maximise gains from your lunges)
Rest 1 minute between each set.
Day 3
A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
(Related: 11 exercises you must do to build stronger glutes)
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
(Related: The best supplements to build size)
D. Face Pull: 2 sets of 20 reps
Rest 1 minute between each set.
Week 2-8 plan
Week 2: Add one set to both exercises in superset A1-A2 for days 1 to 3.
(Related: The best way to bulk up)
Week 3: Add one set to both exercises in superset A1-A2 for days 1 to 3.
Week 4: Add one set to both exercises in superset A1-A2 for days 1 to 3.
Week 5: Follow week 1’s rep/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. Strive to use more weight every week from here on out.
(Related: MH’s guide to supersets)
Week 6: Same as week 2.
Week 7: Same as week 3.
Week 8: Same as week 4.
