Being skinny is a major problem in today’s world. Yess if you a skinny guy then you have a high number of chances to lose your respect, personality, and even proposals. Every skinny guy has a desire to build muscles and look heavy a big. Is it possible to build muscles and transform yourself? Is there any workout plan that will help us in transforming our bodies? The answer is yes, all you have to do is stay consistent and exercise hard. If you are also skinny and want to transform then this article is for you. The best workout plan for a skinny guy that will help you in muscle gaining. Stay consistent and work hard you will definitely reach your goals.
What is The Ultimate Skinny Guy Workout Plan?
The Ultimate Workout Plan is a 60 days skinny workout plan which includes effective exercises and best nutritional tips for muscle building. This program is designed by the best fitness trainers and will help you in gaining a bigger body in 60 days. Also, there are some bodybuilding tips which will help you on your journey. At last, there is a pdf form of the whole workout which will definitely help you in transforming your body. Before getting started keep in mind that results do not come in a single day. Work hard consistently for 2 months and I swear that you will definitely see results. All the best and stay strong.
To get the best and effective results, follow some value points mentioned below.
- Eat more and more- You are not eating enough. Make a proper diet plan that will help you reach your daily calorie goals.
To calculate your daily total calories, use our online calorie calculator.
- Perform regular exercises- You must follow the proper workout routine regularly. It is the major part of your journey. Train each and every muscle properly and effectively.
- Take proper rest- Along with exercises, you should give proper rest to your muscles. It will recover your muscles which results in muscle growth.
Perform superset in each exercise. Perform 3 sets of every exercise and take proper rest in between. Follow the workout plan for 6 days and have at least one day rest. Stay consistent and let’s get started.
Skinny Guy Workout Plan
Skinny guy workout plan pdf for free download Link below.
Day 1
1- Chinups
Complete 2 sets of 10 to 12 reps each.
2- Dumbbell Bench Press
Complete 3 sets of 12, 10, 8 reps.
3- Cable crossover
Complete 3 sets of 15, 12, 10 reps.
4- Dumbbell Single Arm Row
Complete 3 sets of 12, 10, 8 reps.
5- Barbell Deadlift
Complete 2 sets of 12, 10 reps.
6- Decline Bench Press
Complete 3 sets of 12, 10, 8 reps each.
Day 2
1- Pullups/ Chinups
Complete 2 sets of 10 to 15 reps.
2- Seated Biceps Curl
Complete 3 sets of 15, 12, 10 reps.
3- Rear Delt Fly
Complete 3 sets of 15, 12, 10 reps.
4- Tricep Dips
Complete 2 sets of 15, 12 reps.
5- Skullcrusher
Complete 3 sets of 12, 10, 8 reps.
6- Overhead Shoulder Press
Complete 3 sets of 15, 12, 10 reps.
Day 3
1- Pushups
Complete 2 sets of 20, 15 rep.
2- Barbell Bench Press
Complete 3 sets of 12, 10, 8 reps.
3- Barbell Bent Overhand Grip Row
Complete 3 sets of 12, 10, 8 reps.
4- Dumbbell Arm Row
Complete 3 sets of 12, 10, 10 reps.
5- Inverted Row
Complete 3 sets of 15, 12, 10 reps.
6- Pec Dec Flye
Complete 3 sets of 15, 12, 10 reps.
Day 4
1- Front Squat
Complete 3 sets of 12, 10, 8 reps.
2- Single-Leg Hip Thrust
Complete 2 sets of 10 to 15 reps each.
3- Lunges
Complete 3 sets of 10 to 15 reps each.
4- Plank
Remain in the plank pose for 30 to 60 seconds.
5- Crunches
Complete 3 sets of 15, 12, 10 reps.
6- Leg Extension
Complete 2 sets of 15, 12 reps each.
After day 4, repeat the day 1 workout plan and so on.
Diets & Nutrition for muscle gain
The 3 main essential nutrients in bodybuilding are-
- Protein- It Helps in muscle building and recovery.
- Carbohydrates- It helps in gaining muscles and also gives energy to your body.
- Fats- In the absence of carbs fats can be burned as fuel in our body.
Let’s have a brief look at each of them.
Protein
Here is the list of the best foods and supplements that will complete protein needs in your body.
- Meat(Chicken/Fish)- There is around 30g of protein in 113g of chicken.
- Eggs- One egg contains 5 to 6 grams of protein.
- Legumes- It contains 8 to 10 grams of protein per 145 grams.
- Peanut Butter- One tablespoon of peanut butter contains 6 to 8 grams of protein.
- Whey protein- One scoop of whey protein contains 25 to 35 grams of protein.
- Chickpeas- 12 grams of chickpeas contains 2.4 grams of protein.
- Cheese and dairy products- Dairy products contain at least 8 to 10 grams of protein.
Carbohydrates
- Rice- 150 grams of rice contains approx 45 grams of carbs.
- Oats- 200 gram of oats contains 27 to 30 grams of carbs.
- Sweet Potatoes- 130 grams of sweet potatoes contains 27 grams of carbs.
- Whole Wheat Pasta- 100 grams of pasta contains 37 grams of carbs.
- Mass Gainer- One scoop of mass gainer contains 70 to 75 grams of carbs.
- Banana- One medium banana contains 25 to 27 grams of carbs.
- Yogurt- One container of yogurt contains 6 to 10 grams of carbohydrates.
Vegetables such as broccoli, spinach, etc are also rich in carbohydrates.
Fats
- Avocado- 21 grams of fat per 140 grams.
- Almonds- Each almond contains 3 to 4 grams of fat.
- Walnuts- 80 grams of walnuts contain 52 grams of fat.
- Olive oil- One tablespoon contains 14 to 15 grams of fat.
- Peanut butter- One tablespoon contains 10 to 15 grams of fat.
- Whole milk- It contains saturated fat (5 to 6 grams).
How to make a healthy diet plan
Now we have all the information about bulking up but the question arises is how to prepare a healthy diet plan to complete our daily calories.
Here are some steps to prepare a healthy diet plan.
- Calculate your total daily calories using the Calorie Calculator. It will specify how many calories you should take to bulk your body.
- Now select the macronutrient food from the above list. Remember that you should keep the ratio of carbs and protein 2:1 respectively. It means that you have to eat more carbs to bulk.
- Select foods rich in fats.
- Your healthy nutritional diet plan is ready now.
Download the Ultimate workout plan for skinny guys
Conclusions
Today with this article we have shared the Skinny guy workout plan. It includes the best exercises and diet plan which will help you in gaining weight. Also, we have mentioned the download link of the skinny guy workout plan pdf. If you are looking for any workout plan that will help you in muscle gain or muscle building then this article is for you. Work hard and stay consistent, follow the plan with proper diet fr 2 months and you will definitely see the results in your body. All the best and stay strong.
Reference link
Also, read our article on Top muscle building exercises for men Click Here.