Gym Routine for Skinny Guys to Gain Muscle

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🏋️‍♂️ Gym Routine for Skinny Guys to Gain Muscle (Hardgainer’s Guide)

Are you skinny and tired of being called “patla” or “weak”? Don’t worry — gaining muscle is absolutely possible with the right workout + right diet. This guide is made for hardgainers who struggle to gain weight and want a muscle-building gym plan that actually works.

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✅ Why Skinny Guys Struggle to Gain Muscle:

• Fast metabolism

• Not eating enough calories

• Poor workout planning

• Lack of rest and recovery

Let’s fix all that with a smart and simple gym routine that transforms your body in 90 days.

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💪 Weekly Gym Plan (3–4 Days Split)

Goal: Focus on compound lifts, progressive overload, and rest.

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🗓️ Day 1 – Chest & Triceps

• Bench Press – 4 sets x 6-8 reps

• Incline Dumbbell Press – 3 x 8-10

• Chest Dips (assisted if needed) – 3 x 10

• Skull Crushers – 3 x 10

• Cable Pushdowns – 3 x 12

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🗓️ Day 2 – Back & Biceps

• Pull-Ups (Assisted if needed) – 3 x max

• Barbell Rows – 4 x 8

• Lat Pulldowns – 3 x 10

• Barbell Curls – 3 x 12

• Hammer Curls – 3 x 10

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🗓️ Day 3 – Rest or Active Recovery

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🗓️ Day 4 – Legs & Shoulders

• Squats – 4 x 6-8

• Romanian Deadlifts – 3 x 10

• Leg Press – 3 x 12

• Overhead Press – 3 x 8

• Lateral Raises – 3 x 15

• Calf Raises – 3 x 20

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🗓️ Day 5 – Full Body Pump (Optional)

• Deadlifts – 3 x 5

• Push-Ups – 3 x max

• Pull-Ups – 3 x max

• Dumbbell Lunges – 3 x 12 each leg

• Plank – 3 x 1 minute

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🥗 Diet Tips for Skinny Guys:

• Eat calorie surplus (300–500 extra calories/day)

• Focus on high-protein meals: eggs, chicken, paneer, dal

• Use homemade mass gainers (banana + milk + oats + peanut butter)

• Eat 5–6 meals/day

• Drink protein shakes post-workout

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🛌 Recovery Tips:

• Sleep at least 7–8 hours per night

• Rest days are essential — muscles grow when you rest

• Don’t overtrain — more isn’t always better

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📈 Realistic Muscle Gain Expectations:

• 0.5–1 kg muscle per month is normal for beginners.

• Visible change in 8–12 weeks with consistent effort

• Take photos and measurements monthly.

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🔍 SEO Title Ideas:

• “Gym Plan for Skinny Guys to Gain Weight & Build Muscle”

• “Hardgainer Workout Routine – Build Muscle Fast (2025 Guide)”

• “From Skinny to Strong: 4-Day Gym Plan to Transform Your Body”