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Hard Gainer Workout
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Hard Gainer Workout routine by TheBusyDad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
WEEKLY STRUCTURE Day 1: Back / Triceps / Forearms Day 2: Chest / Shoulders / Biceps Day 3: Legs / Abs Day 4: Back / Triceps / Forearms Day 5: Chest / Shoulders / Biceps Day 6: Legs / Abs Day 7: Off (or light mobility) This program is built specifically for a hard gainer who needs a high-tension, repeatable stimulus to drive muscle growth. Each workout begins with two compound movements performed for 6 reps, keeping the load heavy while staying firmly in the hypertrophy range. This approach maximizes mechanical tension without relying on fatigue-based training, which hard gainers often do not respond to well. Training each muscle group twice per week ensures sufficient frequency to stimulate growth, while machines and cables are emphasized to allow consistent progression without grip or joint limitations. The remainder of each session focuses on controlled hypertrophy work in the 8–15 rep range to accumulate volume and reinforce muscle activation. Rest periods are longer for compound lifts to preserve strength and performance, and shorter for isolation work to maintain training density and efficiency. The three-day split is structured to minimize overlap and fatigue, allowing you to train hard six days per week while steadily progressing load, reps, or sets—an essential requirement for long-term muscle gain in hard gainers.
Routine detail
Mon
Legs and Abs
Est. 90 min
11 exercises
Dumbbell Calf Raise
2 Sets x 25 Reps
Barbell Deadlift
2 Sets x 6 Reps
Barbell Squat
2 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Crunch
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Tue
Chest, Shoulders, Biceps
Est. 104 min
14 exercises
Dumbbell Calf Raise
2 Sets x 25 Reps
Barbell Bench Press
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Cable Rope Row to Neck
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Wed
Back and Triceps
Est. 84 min
13 exercises
Dumbbell Calf Raise
2 Sets x 25 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Thu
Legs and Abs
Est. 103 min
13 exercises
Dumbbell Calf Raise
2 Sets x 25 Reps
Barbell Deadlift
2 Sets x 10 Reps
Smith Machine Squat
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Fri
Chest, Shoulders, Biceps
Est. 104 min
14 exercises
Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 25 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Sat
Back and Triceps
Est. 83 min
13 exercises
Dumbbell Calf Raise
2 Sets x 25 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
