FREE BSN Meal Prep Bag
TRUSTED STORE SINCE 2004
TRUSTED IN OZ SINCE 2004
100% MONEY BACK GUARANTEE
SUPER FAST DELIVERY
SUPER FAST DELIVERY
EAST & WEST COAST DISPATCH
1000's of articles
THOUSANDS OF ARTICLES
WRITTEN BY INDUSTRY PROS
FREE WORKOUT VIDEOS
 FREE WORKOUT VIDEOS
 OVER 10 MILLION YOUTUBE VIEWS

So many people want to know the secret behind the perfect hardgainer workout routine or training plan to help build mass. In reality there isn’t one hard and fast rule to designing the perfect workout to build muscle but rather it’s about constantly adjusting and altering the variables related to training to get the best results. For more information about how to best adjust your workouts, read our ‘Hardgainer Workouts’ article. We’ve detailed these progressions and alterations in our sample workout plan from Phase 1 to Phase 2. Phase 3 will again adjust the volume and intensity of your workouts to ensure you get the most growth possible.

Mr Supplement Hardgainer Workout Program - Phase 3

The third and final phase of any good hardgainer training plan is to incorporate a taper, in which you lower the volume but maintain intensity to maximise the ‘rebound effect’ from the high intensity, high volume ‘overreaching’ period of Phase 2. Phase 3 will last for 2 weeks before you should take a well deserved week or fortnight’s break.

Monday

Set #1

Set #2

Set #3

Set #4

Squats – 5 reps

 

 

 

 

Deadlifts – 5 reps

 

 

 

 

Walking Lunges – 10 steps

 

 

 

 

Barbell Bicep Curls – 5 reps x 2 drop sets

 

 

 

 

Calf Raises – 6-8 reps

 

 

 

 

Eccentric Only Single Arm Dumbbell Bicep Curls – 5 reps

 

 

 

 

Hanging Leg Raises (8-12 reps)/Weight Crunches (6-8 reps)/Plank (1 minute) (Superset Circuit)

 

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Squats, Deadlifts and Barbell Bicep Curls
  • For Eccentric Only Dumbbell Bicep Curls; help yourself using your free hand to bring the dumbbell up, before very slowly letting the dumbbell return back to its original position whilst resisting (down phase ~ 5-8 seconds)
  • 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 5 times or 6-8 reps for Calf Raises & Crunches

 

Wednesday

Set #1

Set #2

Set #3

Set #4

Barbell Bench Press – 5 reps

 

 

 

 

Incline Dumbbell Press/Pushups – 5 reps

 

 

 

 

Dumbbell Press/Close Grip Pushups – 5 reps

 

 

 

 

Weighted Dips/Bench Dips (6-8 reps) (Superset)

 

 

 

 

Hanging Leg Raises (8-12 reps)/Weight Crunches (6-8 reps)/Plank (1 minute) (Superset Circuit)

 

 

 

 

Cable Flyes – 6-8 reps

 

 

 

 

Tricep Pressdown with Bar (5 reps)/Wide Grip Pushups (to failure)

 

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Barbell Bench Press and 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 5 times or 6-8 reps for Dips, Crunches and Cable Flyes

 

Friday

Set #1

Set #2

Set #3

Set #4

Barbell Rows/Chin Ups – 5 reps

 

 

 

 

Lat Pulldown – 5 reps

 

 

 

 

Seated Rows/Chin Ups  – 5 reps

 

 

 

 

Shoulder Press – 6-8 reps

 

 

 

 

Machine Press (5 reps)/Rear Lateral Raise (6-8 reps) (Superset)

 

 

 

 

Upright Rows (6-8 reps)

 

 

 

 

Hanging Leg Raises (8-12 reps)/Weight Crunches (6-8 reps)/Plank (1 minute) (Superset Circuit)

 

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Barbell Rows and Shoulder Press
  • 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 5 times or 6-8 reps for Shoulder Press, Rear Lateral Raises, Upright Rows and Crunches

 

Mr Supplement Hardgainer Workout Program - Tips

The above schedule for Phase 3 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 3 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.
  • Phase 3 is an extremely taxing part of the training program. The 90 seconds rest is only a suggestion in this phase with maximum resting times of up to 120 seconds or 2 minutes allowed.
  • You’re only going to be training 3 times per week during this phase so go hard and rest up on your off days.
  • As always make sure you stick with a good hardgainer diet and your supplements if you are taking any.
  • Phase 3 often requires the most motivation so now is the perfect time to utilise a training partner if you have one.

At the end of Phase 3 of this sample Hardgainer Workout Routine, you’ll most likely be spent, physically and mentally. So take some serious downtime off of up to 7-14 days. It is still encouraged you do some form of physical activity, but make the sessions much shorter at 30 minutes and utilise a whole body workout of 1 set per muscle group. Ensure that you maintain your hardgainer diet and supplement intake during your rest days before gearing up to start the process all over again. Now that you’ve had experience with hardgainer style programs, you can easily plan your own and boost your progress and muscle gain even further.

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.

td valign=
More Great Reading
Hardgainer Workout Plan
Hardgainer Workout Plan
Hardgainer Workout Routine
Hardgainer Workout Routine
Hardgainer
Hardgainer
Top 10 Best Mass Gainer Supplements 2014
Top 10 Best Mass Gainer Supplements 2014
Bodybuilding Supplements for Hardgainers
Bodybuilding Supplements for Hardgainers
10 Days of Reduced Sugar Benefits Obese Kids
10 Days of Reduced Sugar Benefits Obese Kids