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Starting a new workout is always hard. There are so many exercises and variables that it can be a bit overwhelming. Hardgainers especially can find it demoralising when they’re not making the gains they hoped they would, most likely because they’re doing certain things wrong. To make the most out of this workout, make sure you read our ‘Hardgainer Workout’ article which provides essential tips to making your training work for you. Here we look at a sample workout which you can use to help you gain mass initially before you make your own at a later date.

Mr Supplement Hardgainer Workout Routine - Phase 1

This hard gainer workout routine will involve 12 weeks of training split into three phases as a way to periodise your training. Phase 1 will last 8 weeks and follow a more traditional linear periodisation protocol, which is simpler for beginners. Don’t worry if you don’t know many of these terms, just know that this workout helps you to build muscle and fast!

Monday

Set #1

Set #2

Set #3

Squats – 8-12 reps

 

 

 

Deadlifts – 8-12 reps

 

 

 

Walking Lunges – 16-20 steps

 

 

 

Shoulder Press – 8-12 reps

 

 

 

Machine Shoulder Press – 8-12 reps

 

 

 

Leg Curl/Leg Extensions (Superset) – 8-12 reps

 

 

 

Calf Raises – 10-15 reps

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Squats, Deadlifts 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 8-12 times or 10-15 reps for Calf Raises.

 

Tuesday

Set #1

Set #2

Set #3

Chin Ups – 5 reps (1 set only)

 

 

 

Lat Pulldown – 8-12 reps

 

 

 

Barbell Rows – 8-12 steps

 

 

 

Seated Rows – 8-12 reps

 

 

 

Barbell Curl – 8-12 reps

 

 

 

Seated Dumbbell Curl – 8-12 reps

 

 

 

Chin Ups – 5 reps (1 set only)

 

 

 

Weighted Crunches (10-15 reps)/Plank (30s – 1 minute) (Superset)

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Lat Pulldowns and Barbell 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 8-12 times or 10-15 reps for Crunches.

 

Thursday

Set #1

Set #2

Set #3

Squats – 8-12 reps

 

 

 

Deadlifts – 8-12 reps

 

 

 

Leg Press – 8-12 reps

 

 

 

Shoulder Press – 8-12 reps

 

 

 

Side Lateral Raises/Rear Delt Raise (Superset) – 8-12 reps

 

 

 

Leg Curl or Lying Leg Curl – 8-12 reps

 

 

 

Calf Raises – 10-15 reps

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Squats, Deadlifts 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 8-12 times or 10-15 reps for Calf Raises

 

Saturday

Set #1

Set #2

Set #3

Bench Press – 8-12 reps

 

 

 

Incline Dumbbell Press – 8-12 reps

 

 

 

Dumbbell Press – 8-12 reps

 

 

 

Close Grip Bench press – 8-12 reps

 

 

 

Tricep Pressdown (Rope or Bar) – 8-12 reps

 

 

 

Dumbbell Flyes – 8-12 reps

 

 

 

Skull Crushers (8-12 reps)/Dips (5 reps) (Superset)

 

 

 

Weighted Crunches (10-15 reps)/Plank (30s – 1 minute) (Superset)

 

 

 

Notes

  • 90 seconds timed rest
  • Start with a warm up set for Bench Press and Tricep Pressdowns
  • 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 8-12 times or 10-15 reps for Crunches.

 

Mr Supplement Hardgainer Workout Routine - Rest Days

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 this 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.
  • Alter the rep range and one or two exercises at weeks 3, 6 and 8.
  • As always make sure you stick with a good hardgainer diet and your supplements if you are taking any.

Head on over to Phase 2 of the routine when you’ve completed your 8 weeks.

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.

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