Squats are an essential exercise for a full body workout.

A mistake that a lot of hardgainers make is following a workout routine that is inconsistent with their body type.

Many of the programs featured in muscle magazines are less than ideal for hardgainers.

The muscle magazines show professional bodybuilder workouts with a “do this to look like me” approach. But think about it for a minute: why would you train like a bodybuilder? These guys have an easy time gaining muscle. We do not.

Many of these workout routines focus on smaller muscle groups, which makes sense because bodybuilders focus on working smaller muscle groups so that their bodies are perfectly symmetrical for competition. But since we are hardgainers, we need to work the biggest muscles possible to stimulate the most growth.

This is why you should always incorporate the Big 5 into your workout routine: the squat, deadlift, shoulder press, row, and bench press are all proven mass building exercises that together work every major muscle in you body.

Full body workouts are preferred because every muscle gets worked multiple times per week. Thus, there are more opportunities for your muscles to grow.

3-4 sets per exercise. Aim for about 10-12 reps for the first set, and progressively increase the weight so you cannot do more than 3-4 reps on your final set before your muscles fail. Rest on days 2, 4, 6, and 7.

Hardgainer Sample Full Body Workout Routine

Day 1:

  • Bench press
  • DB Press
  • Bent-over barbell rows
  • Standing barbell curls
  • Parallel-bar dips
  • Barbell squats
  • Standing calf raises
  • Hanging leg raises
  • Abs

Day 3:

  • Leg presses
  • Seated calf raises
  • Seated cable rows
  • Barbell upright row
  • Incline barbell press
  • Concentration curls
  • Tricep pushdowns
  • Abs

Day 5:

  • Pull-ups
  • Deadlifts
  • Bench press
  • Hack squats
  • Skullcrushers
  • Bicep preacher curl
  • Standing calf raises
  • Shoulder presses
  • Abs
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See that guy to the left? Thats me, Xander. I created this website to share how I gained over 30 lbs by weight lifting, eating and using the right nutritional supplements. Here you will find honest supplement reviews, weight-gaining tips, workout routines, free PDFs and the best hardgainer workout programs on the internet.

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