Skinny Guys’ Workout Plan, Diet, and Supplements (with PDF): The Blueprint for Gaining Muscle and Bulking Up Fast!

Ever been bullied for being a skinny guy? Now it’s your turn to bulk up. It’s a problem faced by most men. Well, we have a perfect solution for that, we have a specially-made gym workout routine designed for skinny guys to bulk up. The quest to transition from a thin frame to a more muscular one requires a tailored approach that addresses both exercise and nutrition.

Transforming your physique from skinny to bulky requires a strategic shift in your approach to nutrition and exercise. Increasing your calorie intake and prioritizing protein consumption beyond your daily goals are essential steps.

Coupled with a well-designed workout plan, this combination sets the foundation for significant muscle gain. By integrating targeted workouts and making dietary adjustments, you pave the way for a transformative journey toward muscle mass and a strong physique.

Moreover, understanding the importance of consistency and patience is paramount. Results won’t happen overnight, but with dedication and adherence to the program, progress will undoubtedly follow. It’s about embracing the process and staying committed to your goals, even when the progression gets tough.

Furthermore, surround yourself with a supportive environment that encourages your growth journey. Whether it’s finding a workout buddy, joining fitness communities, or seeking guidance from experienced trainers, having a support system can make all the difference in staying motivated.

Workout Routine for Skinny Guys to Gain Muscle and Bulk Up Fast

As a skinny guy, you have to engage in a structured weightlifting program that targets all major muscle groups with compound exercises like squats, deadlifts, bench presses, and rows. Gradually increasing the intensity, volume, or resistance of your workouts over time will continually challenge your muscles and stimulate growth.

Incorporate a calorie surplus by consuming nutrient-dense foods rich in protein, carbohydrates, and healthy fats to support muscle growth and repair. Ensure you rest your muscles adequately between workouts to facilitate recovery and growth.

Adhere to a regular workout schedule to maintain consistency, aiming for at least 4-5 days of resistance training per week. Understand that building muscle takes time and consistent effort; patience is key, as results may not be immediate, but with dedication, progress will come.

Maximize muscle activation and minimize the risk of injury by focusing on proper form and technique during exercises. Keep a record of your workouts, weights lifted and progress over time to identify areas for improvement and adjust your routine accordingly.

Day 1: Upper Body

• Bench Press: 4 sets x 8-10 reps
• Incline Dumbbell Press: 3 sets x 10-12 reps
• Bent-Over Rows: 4 sets x 8-10 reps
• Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
• Dumbbell Shoulder Press: 3 sets x 10-12 reps
• Barbell Bicep Curls: 3 sets x 10-12 reps
• Overhead Cable Tricep Extension: 3 sets x 10-12 reps

Day 2: Lower Body

• Deadlifts: 4 sets x 6-8 reps
• Squats: 4 sets x 8-10 reps
• Leg Press: 3 sets x 10-12 reps
• Walking Lunges: 3 sets x 10-12 reps per leg
• Lying Leg Curls: 3 sets x 10-12 reps
• Calf Raises: 4 sets x 12-15 reps

Day 3: Rest

Day 4: Chest and Triceps

• Incline Bench Press: 4 sets x 8-10 reps
• Machine Chest Press: 3 sets x 10-12 reps
• Dumbbell Flyes: 3 sets x 10-12 reps
• Tricep Pushdowns: 3 sets x 10-12 reps
• Skull Crushers: 3 sets x 10-12 reps

Day 5: Back and Biceps

• Wide-Grip Pull-Ups: 4 sets x 8-10 reps
• T-Bar Rows: 3 sets x 10-12 reps
• Seated Cable Rows: 3 sets x 10-12 reps
• Barbell Curls: 3 sets x 10-12 reps
• Hammer Curls: 3 sets x 10-12 reps

Day 6: Legs and Shoulders

• Barbell Squats: 4 sets x 8-10 reps
• Dumbbell Lunges: 3 sets x 10-12 reps
• Military Press: 4 sets x 8-10 reps
• Dumbbell Lateral Raises: 3 sets x 10-12 reps
• Front Dumbbell Raises: 3 sets x 10-12 reps

Day 7: Rest

Don’t miss:

Greek God Physique Workout Program and Diet
Functional Fitness Workout Program
12 Week Body Transformation Workout Plan for Women
12 Week Dumbbell Workout Plan

Calorie Intake Guidelines for Skinny Guys to Bulk

Adequate Calorie intake plays a pivotal role in the journey of skinny guys aiming to bulk up and add muscle mass to their frame. To effectively stimulate muscle growth, you need to consume a calorie surplus, ensuring you consume more calories than your body expends throughout the day.

To gain weight effectively, you need to consume more calories than your body burns. By aiming for a calorie surplus of approximately 250 to 500 calories a day, you can facilitate weight gain at a rate of about 0.5 to 1 pound per week.

This surplus provides the necessary energy and nutrients needed for muscle repair, growth, and recovery after intense workouts. However, it’s crucial to strike a balance by focusing on nutrient-dense foods rich in protein, complex carbohydrates, healthy fats, vitamins, and minerals to support overall health and muscle development.

Note:

If you don’t know how to calculate your daily calorie needs, we have a solution. Use our Calorie Calculator or TDEE Calculator to determine your daily maintenance calorie requirement. By increasing your daily calorie intake by 500 above your maintenance level, you can steadily gain about 1 pound per week.

Macros For Skinny Guys

For skinny guys looking to bulk up and build muscle, setting appropriate macronutrient (macros) targets is crucial. Here’s an example of a macronutrient breakdown tailored for someone aiming to gain muscle mass:

Daily Macronutrient Goals:

Protein

Aim for around 1.0 to 1.2 grams of protein per pound of body weight. For example, if you weigh 150 pounds, consume approximately 150-180 grams of protein per day.

Carbohydrates

Carbohydrate intake should make up the majority of your calories, providing energy for workouts and supporting muscle recovery. Aim for 2.5 to 3.5 grams of carbohydrates per pound of body weight. For example, if you weigh 150 pounds, consume approximately 375-525 grams of carbohydrates per day.

Fats

Healthy fats are essential for hormone production and overall health. Aim for around 0.3 to 0.5 grams of fat per pound of body weight. For example, if you weigh 150 pounds, consume approximately 45-75 grams of fat per day.

Sample Daily Macronutrient Breakdown (for a 150-pound individual):

If you are planning for a 3000-calorie diet the following information will help you to achieve them.

• Protein: 160 grams (4 calories per gram) = 640 calories = 22% of 3000 Calorie
• Carbohydrates: 450 grams (4 calories per gram) = 1800 calories = 60% of 3000 Calorie
• Fats: 60 grams (9 calories per gram) = 540 calories = 18% of 3000 Calorie

Diet Plan for Skinny Guys to Bulk Fast

Here’s a sample food plan to help you bulk up:

Breakfast

• 3 whole eggs scrambled or boiled
• 2 slices of whole-grain toast
• 1 cup of Greek yogurt with honey or berries
• 1 banana
• 1 glass of milk or a protein shake

Mid-Morning Snack

• Handful of almonds or mixed nuts
• 1 apple or pear

Lunch

• Grilled chicken breast or baked salmon fillet
• Quinoa or brown rice
• Steamed broccoli or mixed vegetables
• Avocado

Afternoon Snack

• Protein smoothie with whey protein, banana, spinach, and almond milk

Pre-Workout Snack

• Greek yogurt with granola
• Rice cakes with almond butter

Post-Workout Meal

• Mass gainer shake with water or milk
• Turkey or chicken sandwich on whole-grain bread with veggies

Dinner

• Lean beef steak or tofu stir-fry with vegetables
• Sweet potato or quinoa
• Spinach salad with olive oil and vinegar dressing

Late Night Snack (Optional)

• Cottage cheese with pineapple or berries
• Rice cakes with cottage cheese

Before Bed

• Casein protein shake or Greek yogurt
• Handful of almonds or cashews

Diet Strategies for Skinny Guys

If you’re consuming a 3000-calorie diet and you’re a skinny guy aiming to bulk up, it’s essential to ensure those calories are supporting your muscle-building goals effectively. Here are some general guidelines to consider:

Assess Your Progress

Monitor your weight and body composition regularly. If you’re not gaining weight at a desirable rate (typically 0.5 to 1 pound per week), you may need to adjust your calorie intake.

Increase Caloric Intake

If you’re not gaining weight as desired, consider increasing your calorie intake gradually. Aim for an additional 250-500 calories per day initially and adjust as needed based on your progress.

Monitor Macronutrient Distribution

Ensure that your calorie intake is balanced among protein, carbohydrates, and fats to support muscle growth effectively. Aim for sufficient protein intake (around 1.0 to 1.2 grams per pound of body weight), moderate carbohydrate intake, and healthy fats.

Opt for Nutrient-Dense Foods

Focus on consuming nutrient-dense foods to meet your calorie goals. Include lean proteins, whole grains, fruits, vegetables, healthy fats, and dairy products in your diet to ensure you’re getting essential vitamins, minerals, and micronutrients.

Consider Meal Timing

Distribute your calorie intake evenly throughout the day and consider pre-and post-workout nutrition to optimize muscle recovery and growth.

Remember, individual calorie needs can vary based on factors such as metabolism, activity level, and genetics. It may be beneficial to consult with a registered dietitian or nutritionist to personalize your nutrition plan based on your specific goals and dietary preferences.

Additional Tips:

• Prioritize protein-rich foods in each meal to support muscle repair and growth.
• Include complex carbohydrates to fuel workouts and replenish glycogen stores.
• Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for overall health and hormone regulation.
• Stay hydrated throughout the day, aiming for at least 8-10 glasses of water.
• Listen to your body’s hunger and fullness cues, adjusting portion sizes as needed.
• Be consistent with your eating plan and monitor progress regularly to make necessary adjustments.

Supplements for Skinny Guys

For skinny guys looking to bulk up, supplements can complement a well-rounded diet and training regimen. However, it’s essential to remember that supplements are not a replacement for whole foods, but rather a convenient addition to help meet specific nutritional needs.

Here are some supplements that can aid in the muscle-building process:

• Mass Gainers
• Whey Protein
• Creatine Monohydrate
• BCAA
• Beta-Alanine
• Omega 3 Fatty Acids
• Multivitamins
• Calcium

Skinny Guys’ Gym Workout Program PDF

To maintain consistency and track the progress of your workout, feel free to grab our complimentary PDF workout routine template. Download it onto your phone for quick reference or print it out to ensure you have a steadfast partner in your fitness journey.

Don’t miss:

Asynchronous Push Pull Leg Split Workout Routine
Classic 5 Day Bro Split Workout Routine
Classic Upper-Lower Split Workout Routine
Classic Push Pull Leg Split Workout Routine

The Bottom Line

As you embark on your journey from a skinny guy towards a stronger, more muscular physique, remember that transformation is not just about physical changes—it’s about embracing the process, pushing through challenges, and celebrating every small victory along the way.

Your dedication, consistency, and determination will be the driving forces behind your success, stay focused on your goals, and never underestimate the power of your potential.

Remember, the road to success may be tough, but the rewards of perseverance are immeasurable. You’ve got this! Keep pushing, keep striving, and never give up on your dreams.