The Hardgainer's Workout Routine

Unfortunately, not everyone has an easy time putting muscle on their body. For those that have a difficult time gaining muscle - hardgainers - there is hope. The key is to get the right start to your training, to build a strong foundation for further growth. I believe in a base training phase workout for hardgainers that utilizes a 3-day split. This allows you to hit each body part two times per week with one day of complete rest. This phase is a little longer than most, roughly 4-8 weeks, to allow the body to establish the neuromuscular connections that are essential before size gains can be made. It's a straightforward yet super-effective workout that utilizes the tried-and-true exercises.

All you'll need for this workout is a set of dumbbells and some determination. If you want to begin your training at home, and you don't have a pair of dumbbells at home already, the BowFlex SelectTech dumbbells are a fantastic option.

The Hardgainers Base Phase Workout Routine

3 sets of 10 repetitions unless otherwise noted. Be sure to use challenging weight.

Mondays and Thursdays: Chest/Shoulders/Triceps

1. Dumbbell Incline Chest Press
2. Dumbbell Bench Press
3. Push Ups - Until Failure
4. Dumbbell Overhead Shoulder Press
5. Dumbbell Front Raise
6. Dumbbell Lateral Raise
7. Seated Single Dumbbell Overhead Extension
8. Dumbbell Triceps Kickbacks
9. Bench Dips - Until Failure

Tuesdays and Fridays: Back/Biceps

1. Bench Single Dumbbell Pullover
2. Dumbbell Rows - Arms bent 90 Degrees
3. Single-Arm Dumbbell Rows
4. Dumbbell Concentration Curls
5. Dumbbell Hammer Curls
6. Dumbbell Curls

Wednesdays and Saturday: Legs

1. Dumbbell Squats
2. Dumbbell Lunges
3. Dumbbell Deadlifts
4. Dumbbell Step Ups - 15 Reps
5. Dumbbell Walking Lunges - 20 Steps
6. Dumbbell Standing Calf Raises - 15 Reps

Sundays: Rest

Shop now and SAVE on BowFlex SelectTech Dumbbells!