Intro: I always get asked by beginners who a skinny and looking to put on some muscle,
as a beginner it’s very easy to put on muscle and see some progress in the initial gymming days, we call it Beginner Gains, which slows down gradually as their body gets used to this lifestyle.
I can’t stress this enough, but if you’re one of such people, your main focus must me the Diet aspect of it.
Working out is not the issue, anyone can move weights in the gym for an hour, the critical and more difficult task is to manage the remaining 23 hours outside the gym.
So as I said earlier, training more isn’t better, it’s training smart that takes the cake. The general reason why someone is skinny is they tend to burn more calories than they consume.
Which leads to a basic training routine of a 3-day split.
Which goes something like this:
BB = barbell
DB = dumbbell
WG = wide grip
CG = close grip
Chinups = underhand grip
Pull-ups = overhand grip
Rotate exercises separated by a / every 4 weeks
A x X-Y = A sets of X-Y repetitions
(*Rest time: 2-3 minutes between sets, Exercises are given in the form of X/Y, Switch to Y after 3 weeks.)
Monday: Upper body
DB flat press/DB incline press- 3×8-12 (3 sets for 8-12 reps)
WG Lat pulldown/Pullups as much as possible. -3×8-12
DB shoulder press/BB military press.-3×8-12
CG BB Press/Tricep Pushdown. -2×8-12
DB curl for biceps/BB Curl. -2×8-12
FRIDAY: Lower body
BB squats. -4×5-6
Leg extensions/Leg press. -3×8-12
Seated Hamstring curls/Sleeping Hamstring curls. -3×8-12
Seated Calf raises/ Standing calf raises. (2 sets till failure)
Ab crunches. -3×8-12
Now it’s a 3 day split with some heavy exercises.
(Switch exercises after 4 weeks, do the warmup set with light weights for 2-3 sets and 20 reps for the initial exercise of every body part)
*REST TIME: 2-3 Minutes.
MONDAY: Chest & Triceps.
BB incline bench press/DB incline bench press. -4×6-8 (* 4 sets of 6 to 8 reps)
DB flat bench press/ BB flat bench press. -3×8-12
Peck Deck/ Incline DB Fly. -3×8-12
Barbell CG Flat tricep press/BB Skullcrusher. -3×8-12
Pulley pushdown/Overhead pulley pull. -3×8-12
WEDNESDAY: Back & Biceps
Conventional Deadlifts. -4×6-8
WG lat pulldown/Weighted pull-ups.
DB row/ BB Reverse grip row. -3×8-12
Pullups till failure/ CG Lat pullover.
BB Curl/ BB Preacher Curl. -3×8-12
DB hammer curl/ Reverse BB curl. -3×8-12
THURSDAY: Cardio (30-45 mins)
FRIDAY: Legs and shoulders
BB Squats/ Hack squat. -4×6-8
Leg press/ DB lunges. -3×8-12
Seated Hamstring curls/ Sleeping Hamstring curls. -3×8-12
Seated calf raises/ Standing calf raises. (3 sets till failure.)
BB Military press/Arnold Press. -3×8-12
DB Lateral raise/ WG Upright Row. -3×8-12
Reverse peck deck/ Rope face pull.
Make sure you follow a sustainable diet to reach your goals, the diet need not be extremely harsh, just good enough to sustain with the good amount of protein, Carbs, and moderate fats.
This will Help you immensely and result in gains for sure.
I followed this back when I was 51 kgs at 6ft and gained 15kgs of mass in 2 months, they weren’t lean muscle gains of course but the ratio was 3:1 a gram of fat for every 3 grams of muscle. That’s the primary goal for any skinny beginner.
Stay tuned for some diet plans as well.