Weight Gain Workout Plan

The training plan is very simple and straightforward. You will work for only 35 minutes a day and even better than that, you will only be working 4 days a week. It is important to have a plan and know the days you work to eliminate procrastination and develop a strong habit, but there may be the day that you choose as long as you do them in order.

May you choose to do training for 4 consecutive days, for example from Monday to Thursday because you do exactly the same exercise one day per week (yes, you read that correct, just one day per week! That is the beauty of when you work harder not plan intelligently!) Or maybe you choose to take a break and you prefer to do your training on Mondays, Wednesdays, Fridays and Saturdays. It does not matter, the choice is entirely yours.

You automatically get the recovery time enough, by making sure that you never do exactly the same exercise more than once a week. No matter what day you choose to do your training, if and as you are consistent, working each muscle to exhaustion and provided that you properly feed your muscles, you would see them growing bigger and that too, faster than you ever thought possible.

Each week, give 2 days to the upper body and lower body 2 days, but please ensure that you will never work the same muscle more than once a week (with the exception of the ABS which are the two worked on the lower body days). Workout 1, the 3rd workout will focus on the muscles of your upper body workout and 2 and 4 will focus on the muscles of the lower body. It is a good idea to plan your week or month in advance. This way, you would find it easy to stick to your plan and not do exercises randomly.

You may want to simply put a 1, 2, 3 or 4 on the calendar for days that you will each workout and then stick to it! You can also print the workouts and stick them on the wall if you work at home or place them in a folder that you take to the gym.

Be sure to make each movement slowly and with purpose. The "negative" part of the lift (usually the movement down) should be done more slowly than normal as the resistance weight at this stage is the strongest and most results are obtained from this part. Think for a second lift and return to the starting position in 3 seconds. Be sure to focus on the muscle you are working and you would observe and feel it becoming larger with each repetition that you do.

A mirror is an excellent tool; if they are available to help you focus on muscle and check your form. Never lift more weight than you can manage, and lift weights safely and effectively. Getting an “evil” move in order for compensating for too much weight, would short-circuit your results, and it could cause serious injuries as well.

 

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Table Of Contents

Weight Gain Workout 1
Find out how to build your chest, shoulders and back with this easy to follow workout plan.

Weight Gain Workout 2
Workout plan for quads, hamstrings and abs.

Weight Gain Workout 3
Use these workout plans to build your triceps, biceps and forearms.

Weight Gain Workout 4
Workout plans to build your calves, glutes and abs.

 

Navigation

• How To Gain Weight
• Why Women Are Attracted To Big Muscles
• Why Being Too Skinny Not Good For Your Health
• Basic Weight Gain Theory
• How Muscles Are Built
• Gain Weight The Smart Way
• Too Much Workout Sabotages Your Weight Gain Effort
• Weight Gain Workout Plan
• Why Your Rest Days Are Important
• Weight Gaining Supplements
• Phase One Bulk Up Eating Plan
• Phase Two Bulk Up Eating Plan
• Mindset When Trying To Gain Weight
• Gain Weight Successfully
• Articles On How To Gain Weight
• SiteMap

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This site is about gaining weight. We provide tips and guide on how to gain weight the healthy way. Get the body you want and not being called skinny ever again.

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