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Hardgainer workouts, like any workouts need to adjust and change as you build more muscle and grow stronger. The heavier a weight, the more muscle units are recruited to help lift the weight and the more you will continue to grow. After the 8 weeks on Phase 1 of the hardgainer workout program, it’s time to step up the training and begin a Phase 2 Overreaching Phase.


Mr Supplement Hardgainer Workout Plan - Phase 2

This second phase of training will push your body to the limits. Also known as the period of ‘Overreaching’, the next two weeks of the 12 week program will result in an increase in training volume and intensity which is thought to initiate a ‘rebound effect’ of protein accretion or muscle growth.

Monday

Set #1

Set #2

Set #3

Set #4

Squats – 6-8 reps

 

 

 

 

Deadlifts – 6-8 reps

 

 

 

 

Hack Squat/Leg Curl or Lying Leg Curl (Superset) – 6-8 reps

 

 

 

 

Barbell Bicep Curl – 6-8 reps

 

 

 

 

Walking Lunge – 12-16 steps

 

 

 

 

Alternating Dumbbell Bicep Curl – 6-8 reps each side

 

 

 

 

Calf Raises (8-10 reps)/Pull Ups (To Failure) (Superset)

 

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Squats, Deadlifts and Barbell Bicep Curls
  • Supersets means doing exercises back to back without rest.
  • Workout should be no longer than 90 minutes
  • Use a suitable weight you can’t lift more than 6-8 times or 8-10 reps for Calf Raises.

 

 

Tuesday

Set #1

Set #2

Set #3

Set #4

Chin Ups – 5 reps (2 sets)

 

 

 

 

Barbell Rows – 6-8 reps

 

 

 

 

Lat Pulldown – 6-8 reps

 

 

 

 

Chin Ups – 5 reps (2 sets)

 

 

 

 

Seated Row – 6-8 reps

 

 

 

 

Chin Ups – 5 reps (2 sets)

 

 

 

 

Weighted Crunches (8-12 reps)/Plank (1 minute) (Superset)

 

 

 

 

Notes

  • 70 seconds timed rest
  • Start with a warm up set for Barbell Rows
  • Supersets means doing exercises back to back without rest.
  • Workout should be no longer than 90 minutes
  • Use a suitable weight you can’t lift more than 6-8 times or 8-12 reps for Crunches

 

 

Wednesday

Set #1

Set #2

Set #3

Set #4

Shoulder Press – 6-8 reps

 

 

 

 

Smith Machine Shoulder Press – 6-8 reps

 

 

 

 

Arnold Press – 6-8 reps

 

 

 

 

Leg Extension/Leg Curl – 6-8 reps (Superset)

 

 

 

 

Shoulder Lateral Raises – 6-8 reps

 

 

 

 

Front Raise/Rear Delt Raise – 6-8 reps (Superset)

 

 

 

 

Calf Raise – 8-10 reps

 

 

 

 

Notes

  • 70 seconds timed rest
  • Start with a warm up set for Shoulder Press and Leg Extensions/Leg Curls
  • Supersets means doing exercises back to back without rest.
  • Workout should be no longer than 90 minutes
  • Use a suitable weight you can’t lift more than 6-8 times or 8-10 reps for Calf Raises

 

 

Friday

Set #1

Set #2

Set #3

Set #4

Squats – 6-8 reps

 

 

 

 

Deadlift – 6-8 reps

 

 

 

 

Front Squat – 6-8 reps

 

 

 

 

Leg Curl or Lying Leg Curl – 6-8 reps

 

 

 

 

Bar Tricep Extensions/Weighted Dips (6-8 reps) (Superset)

 

 

 

 

Walking Lunge (10 steps)/Calf Raise (8-10 reps) (Superset)

 

 

 

 

Rope Tricep Extensions – 6-8 reps

 

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Squats, Deadlifts and Bar Tricep Extensions/Dips
  • Supersets means doing exercises back to back without rest.
  • Workout should be no longer than 90 minutes
  • Use a suitable weight you can’t lift more than 6-8 times or 8-10 reps for Calf Raises

 

 

Saturday

Set #1

Set #2

Set #3

Set #4

Barbell Bench Press – 6-8 reps

 

 

 

 

Incline Barbell Bench Press – 6-8 reps

 

 

 

 

Decline Barbell Bench Press – 6-8 reps

 

 

 

 

Cable Crunches (6-8 reps)/Plank (1 minute) (Superset)

 

 

 

 

Cable Flyes (6-8 reps)/Machine Flyes (6-8 reps) (Superset)

 

 

 

 

Machine Chest Press – 6-8 reps

 

 

 

 

Hanging Leg Raises – 8-10 reps

 

 

 

 

Notes

  • 70 seconds timed rest
  • Start with a warm up set for Barbell Bench Press and Cable Crunches/Plank
  • Supersets means doing exercises back to back without rest.
  • Workout should be no longer than 90 minutes
  • Use a suitable weight you can’t lift more than 6-8 times or 8-10 reps for Hanging Leg Raises

 

Mr Supplement Hardgainer Workout Plan - Tips

The above schedule is a guide only and you can incorporate your rest days anywhere you want and also which days you train your muscle groups. Here are some tips for Phase 2 of the Hardgainer Workout Routine:

  • Most people train chest on Mondays, which makes it a great time to train legs to avoid having to wait for equipment.
  • Working the biceps before a back day and triceps before a chest day will help to pre-exhaust the accessory muscles placing more metabolic stress on the muscles and ensure you avoid using these accessory muscles for the main lifts.
  • Phase 2 is extremely taxing, make sure you get plenty of rest during these 2 weeks.
  • As always make sure you stick with a good hardgainer diet and your supplements if you are taking any.
  • Work hard in the last two weeks as the last phase will culminate in a tapering off of intensity and volume.

Head on over to Phase 3 of the program when you’ve finished weeks 9 and 10 of Phase 2.

Schoenfeld BJ. ‘The mechanisms of muscle hypertrophy and their application to resistance training.’ J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3.

/a/td
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