Fitness Workout

Workout Plan for Skinny Guys / Hardgainers (THIS BUILDS MUSCLE!)

Get the complete workout plan to build muscle in 90 days

Skinny guys and hardgainers have a very difficult time building muscle. Usually the issue is two pronged with both their workouts and nutrition plan to blame for their lack of muscle size. In this video, I’m covering the mistakes made in the workouts and giving you a workout plan for skinny guys that will help you to start adding muscle to your frame without having to sacrifice your low body fat level you likely are starting with.

In order to build muscle as a skinny guy you have to look yourself in the mirror and confront your fears first. I know it sounds odd but it is a common problem that sets the roadblock up, preventing you from making any progress. Many hardgainers will fear going to the gym because they don’t want to face the ridicule of the bigger guys around them. That has to stop today. In fact, you’d likely find that if you talked to the majority of these big muscle guys that they would admire your pursuit of change and might even sympathize with you having taken that journey themselves already.

Once you get to the gym it’s time to start simplifying your workout plan. The biggest problem with skinny guys is that they try and to more rather than less. It’s an obvious mistake and one that I can see why people make so often. That said, if you are not enhanced and are a natural lifter, doing less is almost always the first step to take rather than trying more.

That said, you want to pick just one exercise for each of the six major muscle groups in your body. These are your chest, back, shoulders, legs, and arms. The exercises you choose should be compound in nature and hit multiple muscles at one time. Not just that but these exercises allow you to gradually load up the weight over time as you get stronger. This is why you would pick a barbell curl instead of a concentration curl.

Once you identify the exercises you are going to use (my suggestions are provided in the video) then you want to actually lower the weight you might be inclined to try and use. Remember, your discomfort in the gym might make you try and compensate by swinging around weights that you simply cannot command. Don’t do this. Instead, back down on the weight and make sure you can actually lift it with good form and own it.

From here, the fun begins. Add weight to the bar on every exercise at every opportunity. Soon you will see that your muscles will grow almost before your eyes. You will gain confidence and you will see muscle growth that will inspire you to keep going. Your only goal at this point should be to be sure you are pushing yourself as hard as you can. Only when you get comfortable being uncomfortable will you see the gains continue to come at a rapid pace.

If you are looking for a complete workout plan that helps you to build the foundation of strength needed to pack on muscle size and mass, then head to and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than you ever thought before.

For more videos on how to build muscle as a skinny guy or how hardgainers can add muscle mass, be sure to subscribe to our channel here on youtube at

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  1. Jeff, look i have found many results in probably 8 months doing things "well". I have change my diet, my training plan and disposition, i have gain 30 pounds in muscular mass , but i still, think i have to change my exercice plan or something,I'm Ectomorph, and i want to know if you can upload a video with a week excercice plan for ectomorphs, how many reps, how many workout days, excercises, i dont now if is to much what i'm asking for.

  2. best tip,go with a good friend that yoy are comfortable with and a good gym.i was pretty skinny a few months back but now,i am very comfortable with going to the gym even by myself.the people there even know me by now and i learnt that they never judged me.its important to know to the people i the gym.goodluck guys.

  3. Anyone who's reading this I need help. I'm around 143 pounds I've been skinny my whole life, I've been trying for a very long time to gain weight but it's like I'm eating one minute and the next I'm sitting on the toilet. I need help in terms of general advice, what foods I should eat and exercises I should be doing.

  4. Loved ur video.
    please can u do a Series on 'Muscle Building Workout for SKINNY guys'
    I am finding it too hard to figure out what to do and how to do.
    Thank your for putting in so much effort for this Community ????

  5. My 19 yr old son is 6'2'' and 126 pds of bone skinny, plus he has 60 degree Kyphosis. His lack of confidence is ruining his social life-he has never dated. He feels out of place in a gym like a sinner in church. I know he needs to work out just to gain normal mass. Can he do these programs at home?

  6. What if you're gaining weight, but its not really showing? (gained 25 pounds but arms look more or less the same and waist increased about 1 inch.) my routine isnt shit, ive made strength gains on all my workouts at least every other week. Bench went up by 70 pounds, rows went up by 50 pounds, curls went from 20lb to 35lb dumbbells etc. Ive also alternated between low and high rep ranges.

  7. I'm a skinny guy (6'2, 175lbs).  Never been able to add bulk. Tried for years, and still trying.  I'm thankful for your helpful hints, and I'll give them a shot!Thanks!

  8. so I'm a skinny teenager and I started going to the gym 2 weeks ago. I am going 5 times per week and I am working on everything I can before "passing out" 😀 not really but still it's hard for me. I am 55 kg. My program is running 1-2 km then working on my abs, I do my abs workout 40 timem. Then I go and lifgh weights. 10kg per arm and I do 10 with one hand then I switch and I do about 50 per hand. After that my legs have rested for a bit and I lifht 10kg around 40 times with them. Is this good training or am I doing everything wrong.
    (sorry is my english is bad)
    I am seeing improvement in my stamina and every day I add 1 min to my running

  9. So i heard you mention that you shouldn't be in the Gym over a hour. Well im in the gym from a hour to a hour and a half. It just takes me forever most days. Im fairly new to lifting. Ive only been working out for like 2 months.

    So am i over training? I dont want to be in the gym that long!

    Heres a example of a Monday for me. each are 4 sets of 10-12 reps.
    -Incline bench
    -Decline bench
    -Incline cable fly (I dont think thats the name)
    -Decline cable fly (I dont think thats the name)
    -Hanging dips
    -One arm tricep extention
    -Overhead rope tricep extensior.


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