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Hardgainer Mass-Building Program for Skinny Men

A muscle-gain program for ectomorphs. 10 weeks, 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. A push/pull/legs split built around heavy barbell basics: bench press, bent-over row, squat and seated press. 5 exercises per workout, 3–4 sets of 8–10 reps. Long rest between sets (90–120 s). The key rule of the plan: eat above your calorie needs consistently, or the mass won't come.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 18 sets

Week 1, Mon — Chest + Triceps (heavy compounds)

  • Barbell Bench Press
    Chest
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
  • Incline Barbell Bench Press
    Chest
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
  • Close-Grip Barbell Bench Press
    Chest
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps
  • Triceps Pushdown (Close Grip, Elbows Tucked)
    Arms
    • 20 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
  • Seated Dumbbell Triceps Extension
    Arms
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps

Locked: 29 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 18 sets
  • Barbell Row to Waist — Back
  • Bent-Over T-Bar Row — Back
  • Lat Pulldown Behind the Neck — Back
  • One-Arm Dumbbell Row — Back
  • Standing Barbell Curl — Arms
Day 55 exercises · 18 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Barbell Lunges — Legs
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Barbell Upright Row to Chest — Shoulders
Day 85 exercises · 18 sets
  • Barbell Bench Press — Chest
  • Incline Barbell Bench Press — Chest
  • Close-Grip Barbell Bench Press — Chest
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
  • Seated Dumbbell Triceps Extension — Arms
Day 105 exercises · 18 sets
  • Barbell Row to Waist — Back
  • Bent-Over T-Bar Row — Back
  • Lat Pulldown Behind the Neck — Back
  • One-Arm Dumbbell Row — Back
  • Standing Barbell Curl — Arms
Day 125 exercises · 18 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Barbell Lunges — Legs
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Barbell Upright Row to Chest — Shoulders
Day 155 exercises · 18 sets
  • Barbell Bench Press — Chest
  • Incline Barbell Bench Press — Chest
  • Close-Grip Barbell Bench Press — Chest
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
  • Seated Dumbbell Triceps Extension — Arms

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Hardgainer Mass-Building Program for Skinny Men | Training plans | Workouter