Type:
Fullbody
Level:
Beginner
Days per week:
3 days
Sex:
Male & Female
You're not a hardgainer, you just think you're a hardgainer.
A hardgainer is someone who makes muscle and strength gains at a slightly slower rate than most. This may be due to any number of factors, including bone size. Small-boned lifters tend to carry around less muscle mass than large-boned lifters.
Day 1
Description is empty
Barbell squat
Sets: 3 Reps: 25
Barbell bench press - medium grip
Sets: 3 Reps: 25
One-arm dumbbell row
Sets: 3 Reps: 25
Barbell curl
Sets: 3 Reps: 25
Crunches
Sets: 3 Reps: 45
Day 2 - rest day
Description is empty
No exercises
Day 3
Description is empty
Barbell deadlift
Sets: 3 Reps: 15
Standing barbell press behind neck
Sets: 3 Reps: 25
Pushups
Sets: 3 Reps: Max
Standing dumbbell calf raise
Sets: 3 Reps: 45
Dumbbell side bend
Sets: 3 Reps: 30
Day 4 - rest day
Description is empty
No exercises
Day 5
Description is empty
Barbell squat
Sets: 1 Reps: 20
Dumbbell bench press
Sets: 3 Reps: 25
Bent over barbell row
Sets: 3 Reps: 25
Dumbbell bicep curl
Sets: 3 Reps: 25
Crunches
Sets: 3 Reps: 45
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises