Workout plan for the skinny guys trying to pack on mass

skinnyFirst off, if you’re skinny trying to pack on weight, the most important thing for you is to eat, eat, and eat some more. Check out my post on the Skinny Man’s Diet for a diet plan to use with this workout.

Your goal here is to use heavy sets with low reps to build muscle fast.

This workout is going to be tough, so make sure you are plenty hydrated and stretched before starting off with this.

Monday – Chest and Arms

  • 3 sets of 8 reps – chest press (if you don’t have a spotter, use the dumbbell chest press instead)
  • 3 sets of 6 reps – military chest press (again, use dumbbells if you don’t have a spotter)
  • 4 sets of 8 reps – dumbbell flyes
  • 3 sets of 8 reps – forward shoulder raise
  • 3 sets of 10 reps – side shoulder raise
  • 3 sets of 10 reps – dips
  • 3 sets of 8 reps – tricep extensions
  • 2 sets of 10 reps – bicep curls
  • 2 sets of 10 reps – hammer curls
  • 2 sets of 10 reps – cross body curls
  • 2 sets of how ever many you can do at this point – pushups

Tuesday – Legs

  • 3 sets of 10 reps – squats
  • 4 sets of 12 reps – leg press
  • 3 sets of 8 reps each leg – split squats
  • 3 sets of 10 lighter reps – quad extensions
  • 3 sets of 10 lighter reps – hamstring curls
  • 4 sets of 1 minutes – wall sits (hurdler stretch after each set)
  • 3 sets of 10 reps – machine calf raises
  • 3 sets of 10 reps – sitting calf raises

Wednesday – Rest

  • hopefully you’re really sore today, so take the day to rest up and drink plenty of water (at least a gallon).
  • stretch out today and take a hot shower to sooth your muscles

Thursday – Back and abs

  • 3 sets of 10 reps – back extension
  • 3 sets of 8 reps – deadlift
  • 4 sets of 8 reps – lateral pull down
  • 4 sets of 8 reps – seated rows
  • 2 sets of however much you can do – pullups
  • 2 sets of however much you can do – hanging leg lifts
  • 3 sets of 10 reps – ab crunch machine
  • 2 sets of 20 reps – bicycle crunch
  • 2 sets of 20 reps – full body crunch
  • 2 sets of 20 reps – medicine ball twist

Friday – Chest and arms

  • 5 sets of 6 reps – chest press
  • 4 sets 8 reps – dumbbell flyes
  • 3 sets of 10 reps – cable cross over
  • 3 sets of 8 reps – decline bench press
  • 3 sets of 8 reps – tricep extension
  • 2 sets of 15 reps – dumbbell shrugs
  • 4 sets of 8 reps – alternate forward/side shoulder raise
  • 3 sets of 8 reps – reverse barbell curls
  • 2 sets of 10 reps – cross body curls
  • 2 sets of 10 reps – inclined curls
  • 2 sets of 10 reps – EZ bar curls
  • 2 sets of however many you can do at this point – pushups

Saturday – Legs

  • 3 sets of 10 reps – squats
  • 4 sets of 12 reps – leg press
  • 3 sets of 8 reps each leg – split squats
  • 3 sets of 10 lighter reps – quad extensions
  • 3 sets of 10 lighter reps – hamstring curls
  • 4 sets of 1 minutes – wall sits (hurdler stretch after each set)
  • 3 sets of 10 reps – machine calf raises
  • 3 sets of 10 reps – sitting calf raises

Sunday – Rest

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