Hardgainer workout plan

[Dredoesfitness]

I have a very skinny frame and know a lot about fitness but it takes me longer to put on muscle because of a genetic disorder. I would like to know your thoughts on this split to build lean muscle mass as fast as possible.

It is a push pull legs that I will do 5 days a week.


PUSH:
Flat bench
Incline bench
Overhead press
Side raises
Weighted dips
Tricep overhead extension

PULL:
Deadlift
Barbell row
Pull-ups
Face pull
Barbell curl
Hammer curl

LEGS:
Front squat
Leg press
RDL
Calf raises

[health4life24]

What do you mean by genetic disorder?

I’m just not sure if you think you’re genetically a “hardgainer” or you have an actual medical issue.

Because the term hardgainer is innacurate. You just don’t eat enough.

[Farley1324]

I have a very skinny frame and know a lot about fitness but it takes me longer to put on muscle because of a genetic disorder. I would like to know your thoughts on this split to build lean muscle mass as fast as possible.

It is a push pull legs that I will do 5 days a week.


PUSH:
Flat bench
Incline bench
Overhead press
Side raises
Weighted dips
Tricep overhead extension

PULL:
Deadlift
Barbell row
Pull-ups
Face pull
Barbell curl
Hammer curl

LEGS:
Front squat
Leg press
RDL
Calf raises

The so called "hardgainer" = under eater.


Build as fast as possible as a novice? EAT MORE and do a full body novice routine

Read the stickies and look around at reputable novice routines such as Fierce 5, 5/3/1 For Beginners, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com or www.fitday.com is popular for this)

Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)

[BS57]

I have a very skinny frame and know a lot about fitness