This is a workout for my young “hardgainers” out there.
It is to be done 3 days per week and consists of 5 exercises.
Your goal is to increase the weight 5-10lbs each week.
I want you to drink 2-3 liters of whole or Almond Milk per day mixed with your protein shake.
These exercises can be switched to fit your taste, but make sure you substitute with compound movements.
Deadlifts
Any form of deadlift will put mounds of muscle on your body with the right eating plan.
Chin ups of various grips
Dips
Vertical dips are one of the best exercises to build upper body size and strength.
Barbell shrugs
Overhead Dumbbell swing
All exercises should be done for 5 sets of 5 or if you are really seasoned you can do 3 sets of 3.
Both methods will gain you new found strength and size.
