skinny-guys-workout

Complete Workout and Diet plan for skinny guys with PDF files

Are you a skinny guy and want a workout plan that you can easily do at your home or gym to gain weight & muscles fast?

Are you tired of being skinny and want to gain weight and muscles fast?

Want to know what is the best workout and diet plan to follow, for skinny guys to build muscles and gain weight?

Yes, you are in the right place.

Here, you will get all the answers to your questions and your all doubts will get cleared.

So, sit back, relax, grab a cup of coffee or tea and enjoy reading this article.

In this article, I have given you the best workout plans (home & gym workout plans) and the best meal plan with a PDF file that you can easily download for free and follow to get amazing results.

Also, I have properly explained in detail that – How you can gain muscles & weight fast?

I have given all the workout plans and meal plan in a PDF format, which you can easily download and use it for free.

So, are you excited?

Keep reading till the end.

Alright, so before starting our main topic you need to understand some basic information which is very important for muscle building.

So, let’s start this guide with the basic information that you must need to know.


Why you are skinny and why you can’t gain weight or muscles?

You are skinny and you are not able to gain weight or muscles because you eating fewer calories and burning more calories.

In simple words, you are eating less and burning more.

So you need to eat more calories from your daily maintenance calories to gain weight or muscles.

You may be 16yr or 20yr or 25yrs old if you are still skinny or underweight from teenage to mature age then your metabolism is very fast.

Metabolism is the process in which calories are burned and converted into energy.

A car has an engine which burns petrol or diesel, like a car our body has also an engine which burns calories.

If your metabolism is fast or you feel hungry very often that means your body is burning calories fast.

Therefore, you need to start eating more foods or consume more calories to gain weight or muscles.

Along with consuming more calories, you also need to do exercise and follow a proper workout plan & meal plan to gain weight and muscles fast.

I hope you understood the concept.

So keeping that in mind I have designed a proper workout plan & meal plan especially for skinny guys with PDF files to bulk up fast.

So are you ready to gain weight and build muscles fast?

Transform yourself from being skinny to bulky in 2021…

Yes!!!!!….. Let’s begin.


How to gain weight & muscles fast for skinny guys?

skinny-guys-workout-gain-muscles-home

If you want to gain muscles fast being a skinny guy, then the most important thing is that you need to be in a caloric surplus, which means eating more calories, and along with that, you need to follow a proper workout plan at your home or the gym.

So below I have given a proper muscle-building diet plan and workout plan for skinny guys to gain weight & muscles fast.

Before you start following the workout plan and diet plan, here are some important points to understand.

The first important step is to find your daily maintenance calories.

Not everyone is the same right…everyone has a different weight, height, age.

That’s why we need to consume different amounts of calories according to our body weight.

Daily calories requirements will be different for everyone. Right?

So you need to find your daily maintenance calories.

So, How to find it?..

Just follow these 3 steps to find your daily caloric intake which is needed to build muscles and to gain weight

Calculate your BMR

To calculate your daily calories requirement first, you need to find your BMR (basal metabolic rate).

BMR is basically the number of calories required for your body to function properly when you are at rest.

To calculate or find your BMR, you can use the online BMR calculator.

So after entering your Height, Weight, and Age including moderate activity (5 days a week)

Let’s assume your BMR came to 1700.


Calculate your maintenance calories

Now you can calculate your maintenance calories or daily calories requirement.

The formula to calculate the daily maintenance calories is:-

BMR × 1.5

1700 × 1.5

= 2550 calories.

So your daily maintenance calories or to maintain your current bodyweight you need to eat 2550 calories daily.


Add extra calories to your maintenance calories

• If you want to gain 0.5 lbs per week, then you need to add 250 calories extra to your maintenance calories, 2550+250 = 2,800.

• If you want to gain 1lbs per week, then you need to add 500 calories extra to your maintenance calories, 2550+500 = 3050.

• If you want to gain 2lbs per week, then you need to add 1000 calories extra to your maintenance calories, 2550+1000 = 3550

For skinny guys to gain weight & muscles I will suggest you add calories somewhere between 500 – 1000 calories (Add a minimum of 500 calories and a maximum of 1000 calories extra to your daily maintenance calories).

Studies have also found that consuming adequate dietary protein is important for maintaining good health, growth, muscle mass, body development, and overall function in your body.

So make sure you are getting more calories from your daily maintenance calories (as mentioned), then only you will be able to see the results fast.

If you eat more, then only you will gain more

If you can’t get enough calories from your daily diet then you can add a weight gainer supplement to boost your calories intake and gain weight fast.

Without a proper diet, you will not able to see any results.

And that’s the reality.


Why a proper workout plan and diet plan are very important for skinny guys to gain weight & muscles?

importance-diet-workout-skinny-guys

That is because when you do workouts your muscle tissue breaks and it takes time to repair again.

Therefore for that recovery, you need to eat good quality nutrition or a well-balanced diet.

So that, your muscles can get recovered quickly and grow more in the next 24 hrs.

So for skinny guys – With a proper workout plan, you also need a proper diet plan to build muscles or gain weight and transform yourself.

So workout & diet, these two are the main important keys to transform yourself.

Therefore, if you want to build muscles, then you need to focus on these two equally.

I hope you can able to understand the whole process.

Are you enjoying it and find it very informative?

Keep reading.


Best home workouts for skinny guys – without equipment

Here are the best exercises for skinny guys, that you can easily do at your home without any equipment – Gain weight & build muscles fast by following all these exercises.

Upper body home workouts

Here are all the best and effective upper body home workouts for skinny guys which you can easily do at your home or anywhere you want.

1. Pushups


2. Close-grip pushups


3. Pike pushups


4. Hindu pushups


5. Bench dips


Also Read:- 17 best bodyweight triceps exercises to build bigger tricep muscles at home – Without equipment


Lower body home workouts

Here are all the best and effective lower body home workouts for skinny guys

1. Bodyweight squats


2. Reverse lunge


3. Bulgarian split squats


4. Wall-sit


5. Calf raises


Abs workout for skinny guys

Here are all the best and effective Abs workout for skinny guys

1. Sit-ups


2. Leg raises


3. Seated in & out


4. Plank knee to elbow


5. Side plank rotation


Best workout plan for skinny guys at home – Without equipment

Here is the best workout plan for skinny guys that you can easily do at your home without any equipment – Gain weight & muscles fast.

Upper body home workout plan for skinny guys

upper-body-home-workout-skinny-guys
ExercisesRepsSets
Warmup & stretches 11-2
Normal Pushups10-203-5
Close-grip pushups10-203-5
Bench dips10-203-5
Pike pushups10-153-5
Hindu pushups10-153-5
You can increase or decrease the reps according to your strength and stamina

Lower body home workout plan for skinny guys

lower-body-home-workout-skinny-guys
Exercises RepsSets
Warmup & stretches15-203-5
Bodyweight squats10-123-5
Reverse lunge10-12 [each leg]3-5
Bulgarian split squats10-12 [each leg]3-5
Wall-sit30-60 seconds depending on your strength3-5
Calf raises15-203-5
You can increase or decrease the reps according to your strength and stamina

Also read:- Best 11+ box jump alternative exercises to increase lower body strength – At home or at gym


Abs workout plan for skinny guys at home

skinny-guys-abs-workout
ExercisesRepsSets
Sit-ups 12-203-5
Leg raise12-203-5
Seated in & out12-203-5
Plank knee to elbow12-15 on each side3-5
Side plank rotational12-15 on each side3-5
You can increase or decrease the reps according to your strength and stamina

Home workout routine for skinny guys to build muscle fast

Here is the home workout routine for skinny guys without any equipment – Gain weight and build muscles fast staying at your home.

home-workout-routine-skinny-guys
DaysWorkouts
MondayUpper body workout
TuesdayLower body workout
WednesdayAbs & core workout
ThursdayRest
FridayUpper body workout
SaturdayLower body workout
SundayAbs & core workout

Home workout plan for skinny guys – PDF file


Also read:-

17 best bodyweight exercises to get bigger forearm muscles at home – Without equipment

Best bodyweight exercises to build bigger and stronger arms at home

Best gym workouts for skinny guys to gain weight & muscles

Here are the best exercises for skinny guys to do at the gym and gain weight & build muscles fast.

Chest workout for skinny guys at the gym

Here are all the best and effective chest workouts to do at the gym

1. Barbell bench press


2. Incline dumbbell bench press.


3. Bodyweight dips


4. Chest fly on a machine


Triceps workout for skinny guys at the gym

Here are all the best and effective tricep workouts to do at the gym

1. Close grip bench press.


2. Skull crusher.


3. Triceps pushdown.


Also read:- 13 best lateral head tricep exercises to get bigger arms


Back workout for skinny guys at the gym

Here are all the best and effective back workouts to do at the gym

1. Deadlifts


2. Lat pull down


3. Seated cable rows


4. Hypertension


Bicep workouts for skinny guys at the gym

Here are all the best and effective bicep workouts to do at the gym

1. Barbell curls [wide grip]


2. Preacher curl on zig-zag bar [close grip]


3. Hammer curl.


Shoulder & traps workout at the gym

Here are all the best and effective shoulder and traps workout for skinny guys to do at the gym

1. Dumbbell shoulder press


2. Dumbbell side raise


3. Dumbbell front raise


4. Dumbbell rear delt fly


5. Barbell shrugs


Legs workout for skinny guys at the gym

Here are all the best and effective legs workouts for skinny guys to do at the gym

1. Barbell squats


2. Leg press on the machine (close feet)


3. Dumbbell stiff leg deadlift


4. Hamstring curl on the machine


5. Calf raises


Abs workout for skinny guys at the gym

Here are all the best and effective Abs workout for skinny guys to do at the gym

1. Sit-ups on bench


2. Leg raise


3. Seated in & outs


4. Planks knee to elbow


5. Woodchopper


Gym workout plan for skinny guys in a bodybuilding routine

Here is the best gym workout plan for skinny guys in a bodybuilding routine.

Chest & Triceps gym workout plan

chest-triceps-workout-skinny-guys
NoWorkoutsRepsSets
1.Warmup20-252
2.Barbell bench press6-83-4
3.Incline DB bench press6-83-4
4.Bodyweight dips6-83-4
5.Chest fly on a machine10-123-4
6.Close grip bench press6-83-4
7.Skull crusher 6-83-4
8.Triceps pushdown down6-83-4
Take 2-3 minutes of rest after completing each set

Legs workout plan at the gym

legs-workout
NoWorkoutsRepsSets
1.Warmup20-252
2.Barbell squats6-83-4
3.Leg press on machine [close feet] 6-83-4
4.Stiff leg deadlift with dumbbells 6-83-4
5.Hamstring curl on the machine6-83-4
6.Calf raises8-103-4
Take 2-3 minutes of rest after completing each set

Pro Tip:- If you want to improve your lifting at the gym then you must have a pair of good weight lifting shoes.


Back & Biceps gym workout plan

back-biceps-workout
NoWorkoutsRepsSets
1.Warmup20-252
2.Deadlifts6-83-4
3.Pullups / Lat pull down6-83-4
4.Seated cable rows6-83-4
5.Hyperextension 8-103-4
6.Barbell curls [wide grip]6-83-4
7.Preacher curl on zig-zag bar [close grip].6-83-4
8.Hammer curl6-83-4
Take 2-3 minutes of rest after completing each set

Shoulder & traps gym workout plan

shoulder-workout
NoWorkoutsRepsSets
1.Warmup20-252
2.Dumbbell shoulder press6-83-4
3.Dumbbell side raise6-83-4
4.Dumbbell front raise6-83-4
5.Dumbbell rear felt fly6-83-4
6.Barbell shrugs6-83-4
Take 2-3 minutes of rest after completing each set

Abs workout plan for skinny guys at the gym

abs-workout-plan-skinny-guys
NoWorkoutsRepsSets
1.Situps on bench15-203-4
2.Leg raise15-203-4
3.Seated in & out15-203-4
4.Plank knee to elbow 15-20 on each side3-4
5.Woodchopper 15-20 on each side3-4
6.Do any type of cardio like running, cycling, etcFor 20-30 minutes

Gym workout routine for skinny guys to gain weight & muscles fast.

gym-workout-routine-skinny-guys-gain-weight

DaysWorkouts
MondayLegs
TuesdayChest & Triceps
WednesdayBack & Biceps
ThursdayRest
FridayShoulder & Traps
SaturdayCardio & Abs
SundayRest

Note

  • Always do 5-10 minutes of warmup and stretches before starting your workouts.
  • Always try to lift heavy and focus more on the compound movement exercises.
  • Always focus more on compound movements like bench press, deadlift, squats, shoulder press, pullups, etc.
  • Take 2-3 minutes rest after completing each set.
  • No supersets or gain sets.
  • Do normal sets only, as mentioned.
  • Drink 1 liter of water throughout the workout.
  • You should never miss your meals, especially your pre-workout and post-workout meals.

Skinny guys gym workout plan in bodybuilding routine – PDF file


Best diet plan for skinny guys to build muscles & gain weight fast

In this diet plan, I have given the proper macros break down (protein, carbs & fats) especially to build muscles & gain weight fast.

Therefore if you follow this diet plan, then I am sure that you will gain weight fast [4lb – 8lb a month] naturally and healthily.

Breakfast for skinny guys

NoFood items
1.60-70 grams of oats
2.4 egg whites & 2 whole eggs
3.1 apple
From this meal, you will get approx 573 calories

Morning snack

NoFood items
1.500ml of low-fat milk
2.2 medium-size banana
3.15-20 almonds
From this meal, you will get approx 562 calories

Lunch for skinny guys

NoFood items
1.250-300 grams of brown rice
2.150-200 grams of chicken or 50-80 grams of soya chunks
3.Add any kind of fresh vegetables like broccoli, spinach, cauliflower, cabbage etc.
From this meal, you will get approx 575 calories

Evening snacks

NoFood items
1.2 slices of brown bread
2.2 tablespoons of peanut butter
3.5 boiled egg whites
4.Mixed salads (cucumber, carrots, tomato, onion etc)
From this meal, you will get approx 484 calories

Dinner for skinny guys

NoFood items
1.250 grams of brown rice
2.50 grams of kidney beans
3.150-200 grams of fish
4.Any kind of fresh vegetables like broccoli, spinach, carrot, cabbage, asparagus, etc.
From this meal, you will get approx 700 calories

Before bed meal

NoFood items
1.2 tablespoon peanut butter
2.300-400 grams of yogurt
From this meal, you will get approx 455 calories

From all these meals in total, you will get:-

  • Calories = 3349
  • Carbs = 349 grams
  • Protein = 228 grams
  • Fats = 114 grams
  • Fiber = 52 grams

If your height is above 6ft then you can increase up to 200-300 calories.

And if your height is below 6ft then 3200-3300 calories will be perfect for you.

Just eat all these six meals daily, and I am sure that you will be able to gain weight fast naturally.

If you eat extra calories from your daily maintenance calories, then nobody can’t stop you from gaining weight & muscles.

While eating your meals make sure that your macros (carbs, protein & fats) are well-balanced.

Don’t eat too many carbs, protein, or fats at a time as it can make you feel bloated and look ugly.

Always eat a healthy well-balanced diet.

balanced-diet

Try to add carbs, protein, healthy fats, vegetables, and fruits to every meal, especially in your main big meals.

Always use olive oil while cooking your foods and drink 3-4 liters of water daily.

So along with this meal plan, you need to follow the muscle-building workout plan for skinny guys, which I have given in this article and I am sure you will be able to transform yourself quickly.


Skinny guys diet plan to build muscles & gain weight fast – PDF file


What is the best time to workout for skinny guys?

best-time-workout-skinny-guys

The time which suits you the most is the best time to work out for skinny guys. It all depends according to your lifestyle & routine.

First, you have to take out some time to work out regularly from your daily routine or schedule.

Then gradually you will understand which times suits you the most according to your lifestyle.

Some of you may be busy in the morning, evening, or night.

So you can work out when you get free time according to your schedule.

The most important thing for muscle building is that you need to eat enough healthy foods and be in a caloric surplus daily.

If you don’t eat enough food, then building muscles and gaining weight can be very difficult tasks for you.

So before your workout make sure you eat at least one good healthy well-balanced meal.

The more healthy meals you eat before your workout, the more you will get enough strength, stamina & perform better while doing all the exercises.

And if you want to boost your performance, strength and build muscles fast – then along with eating a pre-workout meal you can take a pre-workout supplement without any artificial sweeteners, 20-30 mins before starting your workout.

A pre-workout drink without artificial sweeteners has very few effects as compared to other pre-workouts and also doesn’t give you that feeling of poop after taking a pre-workout supplement.

So if you want to work out in the morning then make sure to have at least 1 good healthy well-balanced meal, 1-2 hrs before your workout. This will help to prevent muscle breakdown during your workouts and will give you energy.

And also after your workout, especially for skinny guys it is very important to feed your muscles by eating a good healthy well-balanced meal.

If you are confused about what to eat after a workout?

Then here is the article for you:- What to eat after a workout – The best post-workout meal to build muscle fast.

When you do exercises and lift heavy weights at the gym, your muscle tissue breaks and needs to be recovered quickly to grow.

For that recovery, you need to eat a healthy well-balanced diet throughout the day and proper rest (sleep).

So whenever you work out, just make sure that you need to eat at least 1 good healthy well-balanced meal before and after your workout to build muscles.

It is very important to eat a healthy well-balanced meal before & after a workout, especially for skinny guys.

From my personal experiences:-

For fat loss, a morning workout will be effective.

You can work out and do some cardio on an empty stomach also, no problem.

But if you want to build muscles & gain weight, then an evening workout will be perfect, especially for skinny guys.

Because by that time you will have already been consumed 3-4 healthy meals, which will help to give enough strength, stamina & perform better while doing all the exercises.

But again it all depends on individual to individual, according to their lifestyle & daily routine.

Either you work out in the morning or evening, just make sure you need to feed your body with healthy well-balanced meals before & after a workout.


Conclusion

Building muscles may take some time [months or years], depending on person to person based on their genetics, and body type.

So you have to be patient while transforming yourself because good things take time…Right?

Just follow the diet plan & workout plan for skinny guys to gain weight and build muscles fast.

And I am pretty sure that you will be able to see the results very soon.

To gain weight or muscles fast, the most important thing is that you need to be in a caloric surplus – This means you need to eat more calories than your maintenance calories.

Then the second most important thing for skinny guys is that you need to do regular workouts at the gym or home to gain weight & muscles.

To build muscles for skinny guys not only workout is important, with regular exercises you need to follow a proper diet plan according to your goals [muscle building or fat loss].

And the last important thing is that you have to give your body enough rest so that it can recover quickly and grow more.

So sleep for at least 7-8 hrs at night.

If you don’t give importance to these 3 things, then you may get a difficult time building muscle and gaining weight. Therefore you must give equal importance to these 3 things – workout, proper diet and rest.

That’s all for today.

And if you have any questions or doubts left in your mind, then feel free to ask me in the comment section below.

I will definitely reply to you back.

See you in the next one.

Till then bye-bye. Take care

If you found this article very helpful, then please share it with your friends and on social media.

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Thank you!!!!!


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Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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