GAIN MUSCLE


This FITNESS PROGRAM is best for HARD GAINERS.

GENDER :                         M A L E
BODY TYPE :               E C T O M O R P H
LOCATION :                      G Y M
LEVEL :                            O N E

P H A S E   1

P H A S E   2

P H A S E   3

P H A S E   1

W E E K . O N E

 
 
Week 1 Day 1.png

a r m s

Warm up.png


1 - Upright Bike  (  5   m i n s  )
( Medium Tempo
/ Medium Resistance )


2 - Treadmill (  5  m i n s  )
( Fast Walking )

15 reps  each arm ( Medium Weight )

15-20 reps  each arm ( Light - Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat All X 3 Tri-Sets

15 reps  each arm ( Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat both X 3 Super-Sets

15 reps  ( Medium - Heavy Weight )

 Repeat X 3 Sets

W E E K . O N E

 
Week 1 Day 2.png

a r m s

Warm up.png


1 - Upright Bike  (  5   m i n s  )
( Medium Tempo
/ Medium Resistance )


2 - Treadmill (  5  m i n s  )
( Fast Walking )

15 reps  each arm ( Medium Weight )

15-20 reps  each arm ( Light - Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat All X 3 Tri-Sets

15 reps  each arm ( Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat both X 3 Super-Sets

15 reps  ( Medium - Heavy Weight )

 Repeat X 3 Sets

W E E K . O N E

 
Week 1 Day 3.png

a r m s

Warm up.png


1 - Upright Bike  (  5   m i n s  )
( Medium Tempo
/ Medium Resistance )


2 - Treadmill (  5  m i n s  )
( Fast Walking )

15 reps  each arm ( Medium Weight )

15-20 reps  each arm ( Light - Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat All X 3 Tri-Sets

15 reps  each arm ( Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat both X 3 Super-Sets

15 reps  ( Medium - Heavy Weight )

 Repeat X 3 Sets

W E E K . O N E

 
Week 1 Day 4.png
off 2.png

W E E K . O N E

 
Week 1 Day 5.png

a r m s

Warm up.png


1 - Upright Bike  (  5   m i n s  )
( Medium Tempo
/ Medium Resistance )


2 - Treadmill (  5  m i n s  )
( Fast Walking )

15 reps  each arm ( Medium Weight )

15-20 reps  each arm ( Light - Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat All X 3 Tri-Sets

15 reps  each arm ( Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat both X 3 Super-Sets

15 reps  ( Medium - Heavy Weight )

 Repeat X 3 Sets

W E E K . O N E

 
Week 1 Day 6.png

a r m s

Warm up.png


1 - Upright Bike  (  5   m i n s  )
( Medium Tempo
/ Medium Resistance )


2 - Treadmill (  5  m i n s  )
( Fast Walking )

15 reps  each arm ( Medium Weight )

15-20 reps  each arm ( Light - Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat All X 3 Tri-Sets

15 reps  each arm ( Medium Weight )

20-30 reps  ( Bodyweight )

 Repeat both X 3 Super-Sets

15 reps  ( Medium - Heavy Weight )

 Repeat X 3 Sets

W E E K . O N E

 
Week 1 Day 7.png
off 2.png

W E E K . O N E

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