Special Weight Gain Program

Workout Instructions

Integrate the Weight Gain Program into your training for one week so that you can “Jump Start” the weight gain process. Do not perform any running or any aerobic work for this week! Increase your nutrition!!!

Daily Warm-up & Core Work

  • Daily Warm-Up – Jump Rope Routine (5 sets of 30 sec)
  • Monday & Thursday – Medicine Ball Total Body Throws (1 set)
  • Tuesday & Friday – Front Plank Hold (3:00 total time, rest as needed)
  • Wednesday & Saturday – 150 repetition crunch menu (you pick). Finish with 2 x 20 alternating supermans

Gym Workout

Monday & Thursday (Legs)

Exercise
Back Squat
Leg Press
Forward Lunge

Sets
5
2
2

Reps
5
5
6

Comments
6 Seconds down- 6 Seconds up
6 Seconds down- 6 Seconds up
6 reps each leg
Take sufficient rest between sets (2-3 minutes). Always add weight so the last rep of the last set is very tough!
Tuesday & Friday (Back)

Exercise
Dumbbell Row
Front Pull Down
Bent-Arm Pullover
Weighted Pull-ups

Sets
5
5
5
5

Reps
5
5
5
5

Comments
5 Reps each arm. 6 Seconds up- 6 Seconds down
6 Seconds down- 6 Seconds up
Normal Speed. Variation: Cable Straight Arm Pull Down
Normal Speed

Wednesday & Saturday (Chest & Shoulders)
Exercise
Bench Press
DB Shrug
Rhomboid Row
Stability Push Up		 Sets
5
5
4
4		 Reps
5
5
8
15		 Comments
6 Seconds down- 6 Seconds up
Normal Speed with dumbbells in each hand
Normal Speed
Normal Speed. Feet elevated on bench to add challenge