36Pounds.com Beginner workout program for Skinny guys
| Posted in Best of, Training | Posted on 28-04-2009
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Today I want to share a workout program with you that helped me gain 20 pounds of muscle in a little more than a year ( had I eaten well and not wasted my time with other mistakes I’d be at 30pounds now). I just recently stopped doing it myself. It is for everyone who wants to gain muscle and wants a good workout. It is a 3-day workout, split training. You should be going to the gym 3 times per week (no need for more) and giving plenty of rest for your body. You grow when you rest and NOT when you train. Here is it:
First day:
Chest/triceps/abs
Bench press, 3 sets and 8-10 reps
Dumbbell flies, 3 sets and 8-10 reps
Incline bench press, 3 sets and 8-10 reps
French presses, 3 sets and 8-10 reps
Close grip bench press, 3 sets and 8-10 reps
1 arm Dumbbell triceps extension leaning on the bench, 3 sets and 8-10 reps
Bicycle, 3 sets and as much reps as you can do
Second day
Back/Biceps/abs
Deadlifts, 3 sets and 8-10 reps
Barbell Rows, 3 sets and 8-10 reps
Pull ups, 3 sets and 8-10 reps ( if you can’t do this much, then work until you can)
Dumbbell curls, 3 sets and 8-10 reps
Hammer curls ( also know as Neutral grip curls), 3 sets of 8-10 reps
Barbell curls, 3 set and 8-10 reps
Crunches on the declined bench, 3 sets and as much reps as you can do
Third day
Legs/shoulders
Squats, 3 sets and 8-10 reps
Leg presses, 3 sets and 8-10 reps
Lunges, 3 sets and 8-10 reps
Overhead press, 3 sets and 8-10 reps
Lateral raises, 3 sets and 8-10 reps
Reverse flies sitting on the bench, 3 sets and 8-10 reps
That’s all! It’s not the easiest program that I could offer you, but it’s based around compound exercises that are best for skinny guys gaining muscle. You can do it ;) Stick to it for 3 months and let me know how it worked for you!
Remember! A workout is about 20 percent of gaining muscle, nutrition is everything else!!! So don’t forget to EAT, EAT, EAT!
Check out blog’s Exercise section to learn hot to perform exercises! ;)
If you enjoyed this article, you should subscribe the 36Pounds.com Newsletter, it is available only for 100 guys. The stuff on the newsletter will be unique and wont be posted on the blog, I might even do some video and send it with that newsletter. You can subscribe here:
Cheers,
Adrian
So, what’s the difference between Close Grip Bench Presses and normal bench presses?
Also, what’s a French Press?
French press – http://www.youtube.com/watch?v=o2r1e7LhV3g
The difference between Close grip and regular bench presses is that you hands are very close together (like two inches) in close grip presses. And you use smaller weight than in bench presses..
Exercise guides are coming but there are lots of things going on now.. I’ll try to get the exercises online faster..
Can you offer any advice on diet etc?
If I have enough knowledge of course I will help you ;) I won’t pretend to be a nutrition specialist but I can help out. If not by my own knowledge then at least by pointing you in the right direction and giving some links or books to read ;) Shoot me an email at adrian@36pounds.com and I will help you out!
[...] 36Pounds.com Beginner Workout Program for Skinny Guys [...]
i have no idea what half these names are man! this is my first step into the workout world
Bob,
be more specific, which exercises you need help with? Email me or leave a comment here ;)
Cheers
[...] exercises for example). I have used one simple routine to gain 13lbs (the one that I posted on here [...]
[...] exercises are included into the workout I offer here, start doing it and you will be GAINING [...]
It looks a very good workout program. I want to ask one thing, you didnt mention any exercise which emphasis on the calf’s. I mean Squats, Lunges and leg presses usually work for your thighs, hips etc.
Do you recommend any exercise for calf’s?
Hi!
Squats do workout your calves too, but not too much. I always used a machine for calves and did Standing Calf Raises or Seated Calf Raises.
Best of luck!
Adrian
Hey adrian I have started using your workout routine and it looks really nice. I want to ask you that instead of doing it every other day…will it be more effective if i workout every day? or thats gonna have a negative effect on my body?
Umair
Hey Umair!
Don’t do it every day. It designed to be done 3 days a week and there is no need to do it more often. You need rest because you GAIN only when resting! NOT when you train. 3 days a week of working out is perfectly enough.
Cheers
Hey Adrian, I was wondering that doing cardio like tread mill aur running in between the rest days of the week would be helpfull or not?? I am asking this because I can see improvement in all my body parts except my belly which is still fat.
So I was wondering doing cardio would eliminate that fat…???
Hey Umair,
give my post about skinny-fat guys a read. While cardio is helpful, I think you should now focus on gaining muscle and only later on lose fat ;)
Cheers
hi adrian i have joined the gym since april and amint seein any results was lookin at your training and was wondein how heavy the weights should be please write back thx dean
Weights should be heavy for you. And they should be growing slowly. Now, some people start with empty bar and go from there. I think just pick a weight you can lift for 5×5 even if it’s a bit too light now. Then next workout just add 5lbs to it. Don’t be too concerned with how big they are compared to others. Screw others, compete with yourself! ;)
ok thx alot
You are always welcome! ;)
Dear Sir
I live in the most poorest country in the world that is India. I want to grow bigger in size and I have bought dumbbells and barbells and a bench. I cannot eat meat. It doesn’t come easy and it’s too expensive.
What i have to do to gain weight.
I am very skinny. I weigh 54kgs
Drink lots of milk, buy protein supplement if you can. Also eat lots of tuna, eggs, nuts, cottage cheese, rice, pasta. Also peanut butter sandwitches, or jam instead of peanut butter.
Is chicken really expensive there? That sucks if it is…
Do the 5×5 workout and eat 6 times a day, 4 meals and 2 snacks.
Best of luck ;)
hey , adrain,
i m a skinny guy and may b i wld like to start my weight gain program dependin on ur post………………………but being a BEGINNER i dnt really know nethin abt these exercises………..can u like put up some pictorial description or somethin for these exercises??? plz let me know how to start wid?
Hmm…Well, go to Exercise category of the blog posts and you will find some guides there. For video of them, I suggest you go to http://www.physicalfitnet.com, it has tons of videos. Watch the ones about exercises I recommend and you will be able to learn them ;)
Best of luck
hey adrian, i was on your other article http://www.36pounds.com/2009/09/04/36poundscom-5×5-workout-for-beginner-and-intermediate-guys/comment-page-1/#comment-1304, then i bumped into this, which one would you recommend I follow? I’ve been working out for years but still no impressive weight gains. Wpuld really appreciate your help man. thanks
Akeem,
5×5 one is better! ;)
Eat more my friend! That’s the only reason you didn’t gain much! :)
Cheers
is it okay eventhough we don’t hit the other muscles in a specific muscle group?like for bench press, it only hits a certain muscle on your chest rigth? how about the other muscles on the chest? coz I told my friend about your 5×5 program, and he said other muscles in a certain muscle group are not hit because there’s only one exercise per muscle group. I sound confusing. hehehe
Yes it’s ok. Routine’s goal is to target biggest muscles that give biggest gains. Not to give you the best looking body at once, but give you strength and mass. After you train with it for at least 3-4 months and gain a lot then you can change the routine into one with exercises for smaller muscle groups.
And second thing is, chest has only two muscles – Pectoralis Major and Pectoralis Minor… no “inner, outer, upper” chest. You don’t need tons of exercises for one muscle group either. I have done 3 day split and prefer 5×5 routine to it. I suggest you do 5×5 routine, then later on just shoot me an email and we will work on a new one to accommodate your weaker body parts and balance out your body.
Cheers,
Adrian
thanks for the reply bro!
Hello Adrian
I started doing this routine since perhaps around July 09, and still do it today ( some minor modifications due to equipment at home )
I started on 54kg’s and now I’m weighing at around 63KG. I drink a lot of weight gaining protein. I have found more definition around my arms and chest.
Just wanted to thank you for the advice i found on this website.
Next objective is to get my nutrition on track as my eating habits are shocking.
Keep up the good work with the info!
Hey Guzzer!
Awesome to hear that!!! :) Congratulations on gains! I’m proud of ya! Keep it up! I might actually suggest you switch to 5×5 workout now and eat even more food than ever! I will shoot you an email shortly btw ;)
Cheers,
Adrian
Hey, im 16 and weigh 135 pounds, im going too try this workout but, i need help of what exactly to eat for breakfast, lunch and dinner, any advice?
Hey Matt,
there is a post with list of foods you should eat when gaining muscle. Read it and select them ;) I used to eat rice/pasta for breakfast to get loads of carbs in the morning or 3 eggs or few peanut butter sandwiches etc..
Cheers
Hello Andrian! i was reading your routines and looks really good , I’m working like more than 6 months and see no results :S do you think should i start to use this routine? would be better? or 5×5 ? any info will help. thanks :)
Hey Amaru,
I think your problem is not a routine, its eating. Increase your caloric intake buddy.
Also let me know which routine exactly you did and we will see if it’s good or bad. I can vouch for 5×5 routine definitely. You can try it sometime, but increasing food intake is more important ;)
Cheers,
Adrian
Hi Adrian,
Well in the begging i was did a weird workout routine let me explain you..
Monday- chest-shoulder
Tuesday-chest-bicep-tricep
Friday- Back-abs
For like 3 months maybe little more :S
after that one i was thinking to change it cause i didn’t know how to progress how many reps, and rest between etc..!
I was looking on the web to find a good workout routine and i found one which called intense workout routine and have paid for it 10$.
This one..
Monday: Upper Body A
Tuesday: Lower Body A
Wednesday: off
Thursday: Upper Body B
Friday: Lower Body B
Saturday: off
Sunday: off
The Workouts
Upper Body A
1. Bench Press – 4×6-8 – 2-3 minutes rest between sets
2. Chest Supported Row – 4×6-8 – 2-3 minutes rest between sets
3. Incline Press – 2×10-12 – 1-2 minutes rest between sets
4. Lat Pull Down – 2×10-12 – 1-2 minutes rest between sets
5. Lateral Raises – 2×10-12 – 1-2 minutes rest between sets
6. Triceps Press Downs – 2×10-12 – 1-2 minutes rest between sets
7. Barbell Curls – 2×10-12 – 1-2 minutes rest between sets
Lower Body A
1. Romanian Deadlifts – 4×6-8 – 2-3 minutes rest between sets
2. Leg Press – 3×10-12 – 2 minutes rest between sets
3. Leg Curls – 3×8-10 – 2 minutes rest between sets
4. Standing Calf Raises – 4×6-8 – 2 minutes rest between sets
5. Abs – About 10 minutes worth of whatever you want.
Upper Body B
1. Pull Ups – 4×6-8 – 2-3 minutes rest between sets
2. Seated Overhead Barbell Press – 4×6-8 – 2-3 minutes rest between sets
3. Seated Cable Row – 2×10-12 – 1-2 minutes rest between sets
4. Flat Dumbbell Bench Press – 3×8-10 – 2 minutes rest between sets
5. Dumbbell Preacher Curls – 2×10-12 – 1-2 minutes rest between sets
6. Skull Crushers – 2×10-12 – 1-2 minutes rest between sets
Lower Body B
1. Squats – 4×6-8 – 2-3 minutes rest between sets
2. Split Squats – 3×8-10 – 2 minutes rest between sets
3. Leg Curls – 3×10-12 – 2 minutes rest between sets
4. Seated Calf Raises – 3×10-12 – 1-2 minutes rest between sets
5. AbsAbsAbs – About 10 minutes worth of whatever you want.
i can share it no problem..!
What’s your opinion dear?
Doesn’t seem bad. You can do it. It’s way better than your other routine because it trains legs and whole body.
Cheers,
Adrian
So i dont have to change it with the one you offer? i think yours is better .
yép , cool workout ..
but i’m not ok with squats and soulders in the same day
cuz squats makes me exosted !
Deadlifts are really exhausting too.. either way you will be tired as hell and you still need to have overhead presses on one of your workouts.
Cheers
Cheers bud ;)
if possible anwer me please , because i will start monday going to the gym again , i made 1 week break!
Well, do one for a few months and then do other after it ;) I can guarantee for my workout (if you eat a lot of food and drink loads of milk). Understand that workout is only 20 percent of gaining muscle, nutrition and rest makes the difference! You are set with my routine and would be good to do the routine you paid for, but mostly worry about your nutrition ;)
BTW, where did you buy that routine?
Cheers
Well here is the website : http://www.intense-workout.com/muscle_building.html
Sorry but im confused you mean i should to do the one i did i mean for the one i paid..? because i dont really like when im working with this routine i dont feel my muscle to burn even with a good form.. i will start tomorrow again after a week break , but really whats the best to do ?
This one is good:
The Workouts
Upper Body A
1. Bench Press – 4×6-8 – 2-3 minutes rest between sets
2. Chest Supported Row – 4×6-8 – 2-3 minutes rest between sets
3. Incline Press – 2×10-12 – 1-2 minutes rest between sets
4. Lat Pull Down – 2×10-12 – 1-2 minutes rest between sets
5. Lateral Raises – 2×10-12 – 1-2 minutes rest between sets
6. Triceps Press Downs – 2×10-12 – 1-2 minutes rest between sets
7. Barbell Curls – 2×10-12 – 1-2 minutes rest between sets
Lower Body A
1. Romanian Deadlifts – 4×6-8 – 2-3 minutes rest between sets
2. Leg Press – 3×10-12 – 2 minutes rest between sets
3. Leg Curls – 3×8-10 – 2 minutes rest between sets
4. Standing Calf Raises – 4×6-8 – 2 minutes rest between sets
5. Abs – About 10 minutes worth of whatever you want.
Upper Body B
1. Pull Ups – 4×6-8 – 2-3 minutes rest between sets
2. Seated Overhead Barbell Press – 4×6-8 – 2-3 minutes rest between sets
3. Seated Cable Row – 2×10-12 – 1-2 minutes rest between sets
4. Flat Dumbbell Bench Press – 3×8-10 – 2 minutes rest between sets
5. Dumbbell Preacher Curls – 2×10-12 – 1-2 minutes rest between sets
6. Skull Crushers – 2×10-12 – 1-2 minutes rest between sets
Lower Body B
1. Squats – 4×6-8 – 2-3 minutes rest between sets
2. Split Squats – 3×8-10 – 2 minutes rest between sets
3. Leg Curls – 3×10-12 – 2 minutes rest between sets
4. Seated Calf Raises – 3×10-12 – 1-2 minutes rest between sets
5. AbsAbsAbs – About 10 minutes worth of whatever you want.
You don’t need to feel burn in your muscles. Pump is useless. You wouldn’t be greatly pumped with 5×5 workout either. Do the workout for a few months. Then do 5×5 routine I have on this blog
Cheers.
When you say few months approximately? dont you think that 2 set 8-12 rep is low? Thank you anyway Andrian
2 or 3 months, then switch ;)
Not necessary, you would train 4 times a week and you would do more sets and less reps on important exercises like squats and deads and benches so that’s ok;)
Keep me updated buddy!!!!
Cheers