Hypertrophy Program for Skinny Guys is a strength training program designed add muscle mass to hard-gainers and skinny guys.
Muscle hypertrophy means increasing the thickness of muscle (increasing cross-section) through moderately high volume and loading. In addition to mass building upper and lower body strength exercises, the program inlcudes some work capacity training and focused core strength work. This general fitness plan will increase your bodyweight via muscle mass, while maintaining your work capacity engine.
Monday: Leg and Arm Hypertrophy
Tuesday: Chest/Shoulders/Back Hypertrophy
Wednesdays: Work Capacity/Core
Thursday: Leg and Arm Hypertrophy
Friday: Chest/Shoulders/Back Hypertrophy
Take Saturday and Sunday completely off. Total rest.
How long should each session last?
60 min. Wednesday’s session shouldn’t take longer than 45 min.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.