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Strength Training

Slim to Strong: Weight Gain Basics

Beginner 7 days 12 exercises
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For naturally slim people who want to fill out. Short, heavy-ish sets with long rests and very little cardio, so your energy goes into building muscle. Eat a little more every day (see the recipes) and train three times a week.

Day 1 4 exercises
  1. Dumbbell Goblet Squat
    3 sets of 12 reps
  2. Incline Push-Up
    3 sets of 10 reps
  3. Dumbbell Bent-Over Row
    3 sets of 10 reps
  4. Glute Bridge
    3 sets of 12 reps
Day 2 Rest and recover
Day 3 4 exercises
  1. Dumbbell Overhead Press (Seated)
    3 sets of 15 reps
  2. Dumbbell Bicep Curl
    3 sets of 12 reps
  3. Dumbbell Romanian Deadlift
    3 sets of 10 reps
  4. Forearm Plank
    3 sets, hold 30 sec
Day 4 Rest and recover
Day 5 4 exercises
  1. Dumbbell Goblet Squat
    3 sets of 12 reps
  2. Dumbbell Bench Press
    3 sets of 10 reps
  3. Dumbbell Bent-Over Row
    3 sets of 10 reps
  4. Dumbbell Overhead Triceps Extension
    3 sets of 12 reps
Day 6 Rest and recover
Day 7 Rest and recover