HardGainer Workout Program

HardGainer Workout Program

HardGainer Workout Program

Over the past 15 years I've been training hard using different techniques to find out what best fits me. I read hundreds of fitness books, nutrition guides from people who claimed that they were experts and knew the secret magic solution to my problem!

The problem was that when I was testing those to my body it didn't respond. I was completely frustrated almost ready to give up years of hard effort.

Then all of a sudden I tried a well known training model which was not supposed to help Hard Gainers at all..but it actually did! After all these years, all of a sudden my body started to respond like I was training for the 1st time! Like all these years I was not going to the gym to get bigger..like I changed genetics from one day to another!

OK now it's time to reveal this secret technique, and it's called supersets! Yes you might all have heard of supersets and they will pump your muscles faster than anything else!

While I was working out at the gym I felt that I wanted to give more. I wasn't feeling tired after finishing an exercise of 8 reps and I continued to a different exercise for the same muscle group. I Rest between supersets for 1-2 minutes and then I start the next one. When I looked into the mirror I saw that my muscles were pumped up like never before. I loved that feeling and I continued doing that till today! Your adrenaline will go sky high followed by your confidence and you will wait anxiously for the next training day to come!

Don't use the max weight you can lift when you want to do a superset. Using the max weight will exhaust you and you will collapse during the next exercise. Try to lift about 70-80% of your max. It's very important to stick to 8 reps. Only Abs need more reps, around 20-30 depending on the challenge of each exercise.

Each exercise should be done 3-4 times, not more, not less. That means 3-4 supersets and you go to the next 2 exercises for the same muscle group.

Below you will find the best exercises for each muscle group. Try to stick to them because they are hard and provide you the best results. You will have plenty of rest days so don't get lazy when it's time to get to work!

Monday

Chest

Weighted incline push up

Weighted dips

Incline dumbbell press

Dumbbell press

Smith/dumbbell press to neck

Incline bench press

Bench press

Biceps

Barbell curls

Close-grip barbell curls

Dumbbell concentration curls

Incline dumbbell curls

Tuesday

Rest!

Wednesday

Back

Assisted wide-arm chin up

Assisted chin up

Hanging row

Wide-arm lat pull down

Close-grip lat pull down

Twisting dumbbell row

Jockey row

Arms-Triceps

Assisted close-grip chin up

Weighted dips

Weighted close-grip push up

Close-grip bench press

Lying dumbbell French press

Thursday

Rest!

Friday

Legs

Barbell squat

Deadlift

Forward dumbbell lunge

Backward dumbbell lunge

Leg extension

Seated leg curl

Shoulders

Arnold press

Twisting dumbbell military press

Barbell military press

Dip bar shrug

Dumbbell shrug

Side dumbbell lateral raise

Saturday

Abs

Full rotation knee raise

Hanging knee raise

Hanging leg raise

Exer-ball dumbbell crunch

Lying leg raise

Sunday

Rest!

Follow this weekly training program and you won't lose! Take a rest for a week every two months and so on! You can even rest more than a week, don't worry. You will be surprised to see how fast your body reacts when you are back on track!

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