Monday
Warm up
Squat – 2 sets of 10 reps
Deadlift – 2 sets of 6 reps
Bent Row – 2 sets of 8 reps
Chins – 2 sets of as many reps as possible
Barbell curls – 1 set of 15 reps
Wednesday
Warm Up
Bench press - 2 sets of 6 reps
Military Press - 2 sets of 10 reps
Cable lateral raise – 1 set of 15 reps
Dip - 2 sets of as many reps as possible
Cable pushdown - 1 set of 15 reps
Friday
Calves – 2 sets of 12 reps
Ab crunches with dumbbell – 2 sets of 10 reps
Stiff leg deadlift – 2 sets of 7 reps
Remember, for this workout to work, you have to train extremely intense.
Also, stick in the two set range, which is similar to what the top HIT men - Dorian Yates and Mike Mentzer, would use in their workout.
Note – sometimes hard gainers talk about the idea of performing only one set per exercise, but many hardgainers are not developed to the point of being able to get a maximum workout from a single set, so stick with a double per workout for the most part.
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