90-Day Mass Builder for Hardgainers

Overview

If you've always been the skinny guy, this program is for you. It's built around compound movements with enough volume to force growth, paired with a caloric surplus that actually works.

Training Split: Push/Pull/Legs (6 days/week)

Push Day

• •Barbell Bench Press: 4x6-8 (2min rest)
• •Incline Dumbbell Press: 3x8-10 (90s rest)
• •Overhead Press: 3x8-10 (90s rest)
• •Cable Flyes: 3x12-15 (60s rest)
• •Lateral Raises: 3x12-15 (60s rest)
• •Tricep Pushdowns: 3x10-12 (60s rest)
• •Overhead Tricep Extension: 2x12 (60s rest)

Pull Day

• •Barbell Deadlift: 4x5 (2-3min rest)
• •Pull-Ups (weighted if possible): 4x6-8 (2min rest)
• •Barbell Row: 3x8-10 (90s rest)
• •Cable Row: 3x10-12 (60s rest)
• •Face Pulls: 3x15-20 (45s rest)
• •Barbell Curl: 3x8-10 (60s rest)
• •Hammer Curls: 2x10-12 (60s rest)

Leg Day

• •Barbell Back Squat: 4x6-8 (2-3min rest)
• •Romanian Deadlift: 3x8-10 (90s rest)
• •Leg Press: 3x10-12 (90s rest)
• •Walking Lunges: 3x10 per leg (60s rest)
• •Leg Curl: 3x10-12 (60s rest)
• •Calf Raises: 4x12-15 (60s rest)

Nutrition for Hardgainers

This is where most skinny guys fail. You need to eat more than you think.

• •Calories: Bodyweight (lbs) x 18-20 = daily calories
• •Protein: 1g per lb bodyweight
• •Carbs: 2-3g per lb bodyweight
• •Fats: Fill remaining calories

Sample Day (3,200 cal for 160lb male)

• •Breakfast: 4 eggs, 2 toast, banana, glass of milk
• •Mid-morning: Protein shake + oats
• •Lunch: 200g chicken, rice, vegetables
• •Pre-workout: PB&J sandwich
• •Post-workout: Protein shake + banana
• •Dinner: 200g beef mince, pasta, salad
• •Before bed: Greek yogurt + berries

Progression Protocol

• •Add 2.5kg to all lifts every 2 weeks
• •If you stall, deload by 10% and build back up
• •Track every session in a notebook or app