Hardgainer Bodybuilding Workout Routine # 2

This workout routine has been derived from Hugo Rivera’s The Hardgainer’s Body Building Handbook: Workouts, Nutrition, and Results. This book is definitely a must own for anyone who considers themselves a Hardgainer. He offers a fresh outlook on Bodybuilding Nutrition for Hardgainers, Touches on which Supplements he’s had success with as well as providing full Hardgainer Specific Workout Routines.

The purpose of this workout routine is to increase the body’s muscle mass levels  through an intra-celluar increase of energy substrates and water.

Its a Hypertrophy Specific workout that attacks the muscle from different angles in order to activate many different muscle fibers. Many Old School Bodybuilders such as Arnold Schwarzenegger used this method.

The reason why this method works is because when muscle is worked through all its ranges of motion (mid range, stretched, and contracted ranges) muscle fiber recruitment is maximized.

As always choose a weight that  allows you to perform the exercise with good form for the required amount of reps. The last rep should be challenging but not impassible.

This routine uses a lot of Supersetting.  A superset is when one (or more)  exercises are done directly after the other with no rest in between. For example a superset could be a Chest Press followed by a Dumbbell fly.

Monday – Chest, Back, Traps, Rear Delts

Superset #1

Incline Bench Press – 3 sets 6-8 reps

Wide Grip Pull-up – 3 sets 6-8 reps (If you are not strong enough to do pull ups do Wide Grip Pull downs with a Lat Pulldown)

1 minute rest and then repeat

Superset #2

Chest Dips – 3 sets 6-8 reps

Close Grip Chins – 3 sets 6-8 reps

1 minute rest and then repeat

Superset # 3

Cable Incline Flies – 3 sets 10-12 reps

Low Pulley Rows – 3 sets 10-12 reps

Dumbbell Pullovers 2 sets 10-12 reps

1 minute rest and repeat

Superset #4

Stiff Arm Pulldowns – 2 sets 15-20 reps

Bent Arm Bent-over Rows – 2 sets 15-20 reps

Upright Rows – 2 sets 15-20 reps

1 minute rest and repeat

Tuesday – Hamstrings, Calves, Abs

Superset #1

Hamstring Leg Press – 4 sets 6-8 reps

Hanging Leg Raise – 3 sets 10-15 reps

1 minute rest and repeat

Superset #2

Dumbbell Stiff Legged Deadlifts – 4 sets 10-12 reps

Bicycle Crunches – 3 sets 15 reps

1 minute rest and repeat

Superset #3

Lying Leg Curls – 4 sets 10-12 reps

Crunches – 3 sets 10-15 reps

1 minute rest and repeat

Superset #4

Donkey Calf Raises – 4 sets 10-15 reps

Standing Calf Raise – 3 sets 8 reps

1 minute rest and repeat

Thursday – Biceps, Triceps, Delts

Superset #1

Close Grip Chins – 3 sets 6-8 reps

Close Grip Bench Press – 3 sets 6-8 reps

1 minute rest and repeat

Superset #2

Incline Dumbbell Curls – 3 sets 10-12 reps

Overhead Dumbbell Triceps Extensions – 3 sets 10-12 reps

1 minute rest and repeat

Superset # 3

Concentration Curls – 3 sets 15-20 reps

Triceps Kickbacks – 3 sets 15-20 reps

1 minute rest and repeat

Superset #4

Seated Military Press – 3 sets 8 reps

Incline one Arm Laterals – 3 sets 10-12 reps

Lateral Raises  – 3 sets 15-20 reps

1 minute rest and repeat

Friday – Quadriceps, Calves, Abs

Superset #1

Squat (medium stance) – 4 sets 6-8 reps

Hanging Leg Raises – 3 sets 10-15 reps

1 minute rest and repeat

Superset #2

Sissy Squats – 4 sets 10-12 reps

Bicycle Brunches 3 sets 15 reps

1 minute rest and repeat

Superset #3

Leg Extensions – 4 sets 10-15 reps

Crunches – 3 sets 10-15 reps

1 minute rest and repeat

Superset # 4

Donkey Calf Raises – 4 sets 10-15 reps

Standing Calf Raises – 4 sets 8 reps

1 minute rest and repeat

This is a great Hardgainer Specific Routine that you would use for about 4 weeks before taking a week off for active recovery. If you’d like to learn more about similar effective Hardgainer Specific Workout Routines check out Hugo’s book.

Additionally if you need any help with the routine just leave a question in the comments sections and I’ll be sure to get back to you.