What does an example Hardgainer workout look like?
The ‘classic’ hardgainer workout is a full body workout done at most twice a week, and in some cases once every 4-5 days. The routine might look something like this: 10-20 minute whole body warmup used before-hand to get the body thoroughly warmed-up (use stationary bike or calisthenics etc.). • Squat 2×20(or Deadlift(DL) ) • Stiff Leg DL 1×10(don’t do this if doing DL) • Bench Press 2×6 (or Dumbell press / dips) • Dumbell Rows 2×8 (or barbell rows/chins etc.) • Shoulder Press 1×6 (or Dumbell Press etc.) • Calf Raises 1×15 • Arm Curl 1×6 Only the WORK sets are shown. 1-3 warmup sets are used. Abs are worked for 1-2 sets to absolute failure before/after the workout. Doing a whole body routine infrequently maximizes recovery time.
