If you are a skinny guy who wants to build muscle and get big, you might be confused by the plethora of workout plans available on the internet. How do you know which one is right for you? How do you avoid overtraining, under-eating, or wasting your time on ineffective exercises?
Best 7 Workout Plans for Skinny Guys
In this article, we will present 10 of the best workout plans for skinny guys, based on the latest research and expert advice. We will also explain who each plan is for, who it is not for, and why you might want to choose it over another. By the end of this article, you should have a clear idea of how to train smart and hard to achieve your muscle-building goals.
1. The 5×5 Workout Plan
The 5×5 workout plan is one of the most popular and simple programs for building strength and muscle mass. It involves performing 5 sets of 5 reps of three main compound exercises: the squat, the bench press, and the deadlift. You do this three times a week, alternating between two workouts: A and B.
Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift
You start with a lightweight and add 5 pounds every session. You rest 3 minutes between sets. If you fail to complete 5 reps on any set, you deload by 10% and work your way back up.
Who is it for? This plan is ideal for beginners who want to learn the basic lifts and gain strength and muscle quickly. It is also suitable for intermediate lifters who want to break through plateaus or focus on improving their strength.
Who is it not for? This plan is not for advanced lifters who need more variety and volume to stimulate further growth. It is also not for people who have injuries or mobility issues that prevent them from performing the exercises with proper form.
Why choose it? The 5×5 workout plan is simple, effective, and easy to follow. It requires minimal equipment and time. It builds a solid foundation of strength and muscle that can be used for more advanced programs later on.
2. The Upper-Lower Split Workout Plan
The upper-lower split workout plan is a common way of organizing your training into two main categories: upper body and lower body. You train each category twice a week, alternating between four workouts: Upper A, Lower A, Upper B, and Lower B.
Upper A: Bench Press, Chin-up, Dumbbell Shoulder Press, Dumbbell Row Lower A: Squat, Romanian Deadlift, Leg Press, Leg Curl Upper B: Incline Dumbbell Press, Lat Pulldown, Lateral Raise, Cable Fly Lower B: Deadlift, Front Squat, Lunges, Calf Raise
You perform 3 sets of 8-12 reps for each exercise, resting 90 seconds between sets. You increase the weight when you can do more than 12 reps on any set.
Who is it for? This plan is suitable for intermediate to advanced lifters who want to increase their muscle mass and definition. It allows for more volume and variety than the 5×5 plan, while still focusing on the main compound movements.
Who is it not for? This plan is not for beginners who need to master the basic lifts first. It is also not for people who have limited time or equipment availability.
Why choose it? The upper-lower split workout plan is a balanced and flexible way of training your whole body. It allows you to target different muscle groups with different exercises and intensities. It also prevents overtraining by giving each body part enough rest and recovery.
3. The Push-Pull-Legs Workout Plan
The push-pull-legs workout plan is another popular way of dividing your training into three main categories: push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves). You train each category once or twice a week, depending on your preference and recovery ability.
Push: Bench Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Shoulder Press, Lateral Raise, Triceps Pushdown Pull: Deadlift, Barbell Row, Lat Pulldown, Cable Row, Barbell Curl, Hammer Curl Legs: Squat, Leg Press, Lunges, Leg Curl, Leg Extension, Calf Raise
You perform 3 sets of 8-12 reps for each exercise, resting 90 seconds between sets. You increase the weight when you can do more than 12 reps on any set.
Who is it for? This plan is ideal for intermediate to advanced lifters who want to maximize their muscle hypertrophy and symmetry. It allows for more isolation and specialization of each muscle group than the upper-lower split plan.
Who is it not for? This plan is not for beginners who need to focus on basic compound movements first. It is also not for people who have limited time or equipment availability.
Why choose it? The push-pull-legs workout plan is a comprehensive and efficient way of training your whole body. It allows you to train each muscle group with high intensity and frequency without interfering with each other’s recovery. It also prevents overtraining by giving each body part enough rest and recovery.
4. The Full-Body Workout Plan
The full-body workout plan is a classic way of training your entire body in one session. You perform one or two exercises per major muscle group (chest, back, shoulders, legs), three times a week.
Workout A: Squat, Bench Press, Barbell Row, Dumbbell Shoulder Press, Barbell Curl, Triceps Pushdown Workout B: Deadlift, Incline Dumbbell Press, Lat Pulldown, Lateral Raise, Dumbbell Curl, Skullcrusher
You alternate between workouts A and B every session. You perform 3 sets of 8-12 reps for each exercise, resting 90 seconds between sets. You increase the weight when you can do more than 12 reps on any set.
Who is it for? This plan is great for beginners who want to learn the basic exercises and gain strength and muscle quickly. It is also suitable for intermediate lifters who want to maintain their muscle mass while cutting fat or improving their conditioning.
Who is it not for? This plan is not for advanced lifters who need more volume and variety to stimulate further growth. It is also not for people who have injuries or mobility issues that prevent them from performing some of the exercises with proper form.
Why choose it? The full-body workout plan is simple, effective, and easy to follow. It requires minimal equipment and time. It builds a solid foundation of strength and muscle that can be used for more advanced programs later on.
5. The PHAT Workout Plan
The PHAT (Power Hypertrophy Adaptive Training) workout plan is a hybrid program that combines elements of powerlifting and bodybuilding training. It was created by Dr. Layne Norton, a renowned natural bodybuilder and powerlifter. It involves training five days a week , alternating between two types of workouts: power days and hypertrophy days.
Power days: You perform low-rep, high-weight sets of compound exercises like squats, bench presses, deadlifts, etc. You focus on increasing your strength and explosiveness. Hypertrophy days: You perform high-rep, moderate-weight sets of isolation exercises like leg extensions, cable flies , lateral raises, etc. You focus on increasing your muscle size and endurance.
Here is an example of what the PHAT workout plan looks like :
Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest
You perform 3-5 sets of 3-5 reps for power exercises, resting 3-5 minutes between sets. You perform 2-4 sets of 8-15 reps for hypertrophy exercises, resting 60-90 seconds between sets. You increase the weight when you can do more than the prescribed reps on any set.
Who is it for? This plan is ideal for intermediate to advanced lifters who want to improve both their strength and muscle mass. It allows for optimal stimulation of both fast-twitch and slow-twitch muscle fibers. It also prevents adaptation by varying the intensity, volume, frequency, and exercise selection.
Who is it not for? This plan is not for beginners who need to master the basic lifts first. It is also not for people who have limited time or equipment availability.
Why choose it? The PHAT workout plan is a comprehensive and challenging way of training your whole body . It allows you to train both heavy and light, both compound and isolation, both power and hypertrophy. It also prevents overtraining by giving each body part enough rest and recovery.
6. The Big-Muscle Workout Plan
The big-muscle workout plan is a high-intensity program that aims to shock your muscles into growth. It involves performing each pair of exercises as a superset, meaning you do one set of the first exercise and then one set of the second exercise without resting in between. You do this four times a week, alternating between two workouts: A and B.
Workout A: Dumbbell Bench Press, Dumbbell Row, Dumbbell Lunge, Dumbbell Curl Workout B: Barbell Squat, Barbell Overhead Press, Barbell Romanian Deadlift, Barbell Skullcrusher
You perform 4 sets of 6-8 reps for each exercise, resting 60 seconds between supersets. You increase the weight when you can do more than 8 reps on any set.
Who is it for? This plan is suitable for intermediate to advanced lifters who want to shock their muscles into growth and break through plateaus. It allows for high intensity and metabolic stress, which are key factors for muscle hypertrophy.
Who is it not for? This plan is not for beginners who need to learn the proper form and technique of the exercises first. It is also not for people who have injuries or mobility issues that prevent them from performing some of the exercises safely.
Why choose it? The big-muscle workout plan is a challenging and effective way of training your whole body. It allows you to train with heavy weights and short rest periods, which create a lot of muscle damage and fatigue. It also prevents adaptation by varying the exercises and rep ranges.
7. The German Volume Training Workout Plan
The German volume training (GVT) workout plan is a high-volume program that involves performing 10 sets of 10 reps of one exercise per muscle group. You do this three times a week, focusing on one or two muscle groups per session.
Day 1: Chest and Back Day 2: Legs and Abs Day 3: Shoulders and Arms Day 4: Rest Day 5: Repeat
You perform 10 sets of 10 reps for each exercise, resting 60 seconds between sets. You use a weight that is about 60% of your one-rep max (1RM). You increase the weight by 5% when you can complete all 10 sets of 10 reps.
Who is it for? This plan is ideal for intermediate to advanced lifters who want to increase their muscle size and endurance. It allows for a lot of volume and time under tension, which are key factors for muscle hypertrophy.
Who is it not for? This plan is not for beginners who need to master the basic lifts first. It is also not for people who have limited time or equipment availability.
Why choose it? The German volume training workout plan is a proven and popular way of training your whole body. It allows you to overload your muscles with a lot of reps and sets, which creates a lot of muscle damage and fatigue. It also prevents adaptation by increasing the weight progressively.
In this article, we have presented 7 of the best workout plans for skinny guys who want to build muscle and get big. We have explained who each plan is for, who it is not for, and why you might want to choose it over another. We have also shared some general tips and guidelines on how to train effectively as a skinny guy.
The main takeaway from this article is that there is no one-size-fits-all workout plan for skinny guys. You have to find the plan that suits your goals, preferences, and needs. You also have to be consistent, patient, and progressive with your training. And most importantly, you have to eat enough calories and protein to support your muscle growth.
We hope you found this article helpful and informative. If you have any questions or feedback, please let us know. And remember, being skinny is not a curse, but an opportunity to transform your body and your life.
