The Ultimate Workout Plan For Skinny Guy - Buildingbeast (2023)

Being skinny is a major problem in today’s world. Yess if you a skinny guy then you have a high number of chances to lose your respect, personality, and even proposals. Every skinny guy has a desire to build muscles and look heavy a big. Is it possible to build muscles and transform yourself? Is there any workout plan that will help us in transforming our bodies? The answer is yes, all you have to do is stay consistent and exercise hard. If you are also skinny and want to transform then this article is for you. The best workout plan for a skinny guy that will help you in muscle gaining. Stay consistent and work hard you will definitely reach your goals.

Table of Contents

What is The Ultimate Skinny Guy Workout Plan?

The Ultimate Workout Plan is a 60 days skinny workout plan which includes effective exercises and best nutritional tips for muscle building. This program is designed by the best fitness trainers and will help you in gaining a bigger body in 60 days. Also, there are some bodybuilding tips which will help you on your journey. At last, there is a pdf form of the whole workout which will definitely help you in transforming your body. Before getting started keep in mind that results do not come in a single day. Work hard consistently for 2 months and I swear that you will definitely see results. All the best and stay strong.

To get the best and effective results, follow some value points mentioned below.

  • Eat more and more- You are not eating enough. Make a proper diet plan that will help you reach your daily calorie goals.

To calculate your daily total calories, use our online calorie calculator.

Calorie Calculator

  • Perform regular exercises- You must follow the proper workout routine regularly. It is the major part of your journey. Train each and every muscle properly and effectively.
  • Take proper rest- Along with exercises, you should give proper rest to your muscles. It will recover your muscles which results in muscle growth.

Perform superset in each exercise. Perform 3 sets of every exercise and take proper rest in between. Follow the workout plan for 6 days and have at least one day rest. Stay consistent and let’s get started.

(Video) How To Bulk Up Fast As A Skinny Guy | My Complete Guide

Skinny Guy Workout Plan

The Ultimate Workout Plan For Skinny Guy - Buildingbeast (2)

Skinny guy workout plan pdf for free download Link below.

Day 1

1- Chinups

Complete 2 sets of 10 to 12 reps each.

2- Dumbbell Bench Press

Complete 3 sets of 12, 10, 8 reps.

3- Cable crossover

Complete 3 sets of 15, 12, 10 reps.

4- Dumbbell Single Arm Row

Complete 3 sets of 12, 10, 8 reps.

5- Barbell Deadlift

Complete 2 sets of 12, 10 reps.

6- Decline Bench Press

Complete 3 sets of 12, 10, 8 reps each.

Day 2

1- Pullups/ Chinups

Complete 2 sets of 10 to 15 reps.

2- Seated Biceps Curl

Complete 3 sets of 15, 12, 10 reps.

(Video) The BEST Home Workout For SKINNY GUYS (No Equipment!)

3- Rear Delt Fly

Complete 3 sets of 15, 12, 10 reps.

4- Tricep Dips

Complete 2 sets of 15, 12 reps.

5- Skullcrusher

Complete 3 sets of 12, 10, 8 reps.

6- Overhead Shoulder Press

Complete 3 sets of 15, 12, 10 reps.

Day 3

1- Pushups

Complete 2 sets of 20, 15 rep.

2- Barbell Bench Press

Complete 3 sets of 12, 10, 8 reps.

3- Barbell Bent Overhand Grip Row

Complete 3 sets of 12, 10, 8 reps.

4- Dumbbell Arm Row

Complete 3 sets of 12, 10, 10 reps.

5- Inverted Row

Complete 3 sets of 15, 12, 10 reps.

6- Pec Dec Flye

Complete 3 sets of 15, 12, 10 reps.

(Video) 8 Week Muscle Building Diet & Workout Plan for SKINNY GUYS | Guru Mann

Day 4

1- Front Squat

Complete 3 sets of 12, 10, 8 reps.

2- Single-Leg Hip Thrust

Complete 2 sets of 10 to 15 reps each.

3- Lunges

Complete 3 sets of 10 to 15 reps each.

4- Plank

Remain in the plank pose for 30 to 60 seconds.

5- Crunches

Complete 3 sets of 15, 12, 10 reps.

6- Leg Extension

Complete 2 sets of 15, 12 reps each.

After day 4, repeat the day 1 workout plan and so on.

Diets & Nutrition for muscle gain

The Ultimate Workout Plan For Skinny Guy - Buildingbeast (3)

The 3 main essential nutrients in bodybuilding are-

  • Protein- It Helps in muscle building and recovery.
  • Carbohydrates- It helps in gaining muscles and also gives energy to your body.
  • Fats- In the absence of carbs fats can be burned as fuel in our body.

Let’s have a brief look at each of them.

(Video) How To Gain Weight Fast? | Weight Gain For Skinny People | Ranveer Allahbadia

Protein

Here is the list of the best foods and supplements that will complete protein needs in your body.

  • Meat(Chicken/Fish)- There is around 30g of protein in 113g of chicken.
  • Eggs- One egg contains 5 to 6 grams of protein.
  • Legumes- It contains 8 to 10 grams of protein per 145 grams.
  • Peanut Butter- One tablespoon of peanut butter contains 6 to 8 grams of protein.
  • Whey protein- One scoop of whey protein contains 25 to 35 grams of protein.
  • Chickpeas- 12 grams of chickpeas contains 2.4 grams of protein.
  • Cheese and dairy products- Dairy products containat least 8 to 10 grams of protein.

Carbohydrates

  • Rice- 150 grams of rice contains approx 45 grams of carbs.
  • Oats- 200 gram of oats contains 27 to 30 grams of carbs.
  • Sweet Potatoes- 130 grams of sweet potatoes contains 27 grams of carbs.
  • Whole Wheat Pasta- 100 grams of pasta contains 37 grams of carbs.
  • Mass Gainer- One scoop of mass gainer contains 70 to 75 grams of carbs.
  • Banana- One medium banana contains 25 to 27 grams of carbs.
  • Yogurt- One container of yogurt contains 6 to 10 grams of carbohydrates.

Vegetables such as broccoli, spinach, etc are also rich in carbohydrates.

Fats

  • Avocado- 21 grams of fat per 140 grams.
  • Almonds- Each almond contains 3 to 4 grams of fat.
  • Walnuts- 80 grams of walnuts contain 52 grams of fat.
  • Olive oil- One tablespoon contains 14 to 15 grams of fat.
  • Peanut butter- One tablespoon contains 10 to 15 grams of fat.
  • Whole milk- It contains saturated fat (5 to 6 grams).

How to make a healthy diet plan

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Now we have all the information about bulking up but the question arises is how to prepare a healthy diet plan to complete our daily calories.

Here are some steps to prepare a healthy diet plan.

  • Calculate your total daily calories using the Calorie Calculator. It will specify how many calories you should take to bulk your body.
  • Now select the macronutrient food from the above list. Remember that you should keep the ratio of carbs and protein 2:1 respectively. It means that you have to eat more carbs to bulk.
  • Select foods rich in fats.
  • Your healthy nutritional diet plan is ready now.

Download the Ultimate workout plan for skinny guys

The Ultimate Workout Plan For Skinny Guy - Buildingbeast (5)

Conclusions

Today with this article we have shared the Skinny guy workout plan. It includes the best exercises and diet plan which will help you in gaining weight. Also, we have mentioned the download link of the skinny guy workout plan pdf. If you are looking for any workout plan that will help you in muscle gain or muscle building then this article is for you. Work hard and stay consistent, follow the plan with proper diet fr 2 months and you will definitely see the results in your body. All the best and stay strong.

Reference link

Bodybuilding.com

Healthline.com

Also, read our article on Top muscle building exercises for men Click Here.

(Video) The “Skinny Fat” Solution (FAST FIX!)

FAQs

Which workout program is best for skinny guys? ›

Best Workout Plan for Skinny Guys
  • Barbell bench press – chest.
  • Bent-over row – back.
  • Squat or deadlift – legs.
  • Overhead press – shoulders.
  • Barbell curl – biceps.
  • Lying triceps extension – triceps.
2 Mar 2022

How many hours should a skinny guy workout? ›

Performing one or two 30-minute sessions per week is more than enough. Do cardio on non-lifting days.

How can a skinny guy get big fast? ›

Here are some tips on how to bulk up for skinny guys:
  1. Weight train regularly. ...
  2. Eat a lot of calories. ...
  3. Rest and recovery. ...
  4. Pre and Post-workout nutrition. ...
  5. Track your Calorie Intake. ...
  6. Eat nutrient-dense Foods. ...
  7. Don't forget to eat breakfast! ...
  8. Do strength-training exercises three times per week.
12 Oct 2022

Should a skinny guy do full body workout? ›

Naturally skinny guys should aim to be on the side of less. Our bodies can grow muscle (in some cases surprisingly fast), but they tend to get overwhelmed with volume faster than people who are naturally more muscular.

How long does it take for skinny guys to build muscle? ›

Under optimal conditions, you'll most likely be able to put on 1-2 pounds of muscle per month. Now, this doesn't mean you can't make tremendous strength gains – you're just not going to build 50 pounds of muscle in 6 weeks.

Should skinny guys lift heavy or light? ›

Here are 3 Quick & Dirty Tips for skinny people who want better bodies: Lift heavy weights. Your body will be naturally gifted at cardio and light weights, which means these modes of exercise won't get you quick results. Instead, perform a full body, heavy weight training routine 3-5 days per week.

Should I do cardio if I'm skinny? ›

Go light on cardio

If you're relatively skinny and lean and want to gain muscle as quickly as possible, then you want to do as little vigorous cardio as possible,” says Matthews. So when you're in a mass-building phase, it's smartest to walk but not run.

How many sets and reps should a skinny guy do? ›

The magic rep range for skinny guys looking to build muscle is 6 to 8 reps. Just like you should be spending 80% of your time doing big, compound lifts. I believe 80% of your sets should be spent working in the 6 to 8 rep range.

What should skinny guys eat to gain muscle? ›

Here are 10, nutrientdense, muscle-building foods that will help you get the protein and calories you need without breaking the bank.
  • Eggs. ...
  • Ground Beef (and a tip to make it leaner) ...
  • Whole Milk. ...
  • Peanut Butter. ...
  • Potatoes. ...
  • Oats. ...
  • Whey Protein. ...
  • Bananas.
29 Jun 2020

Can a skinny guy get buff? ›

With the right tools and determination, you can go from skinny to buff. You're not exactly the stereotypical 98-pound (44-kilogram) weakling, but you've noticed your build is slight compared to most of the guys at the gym. First off, congrats on possessing genes that keep you skinny.

How do skinny guys lean bulk? ›

Building Lean Muscle, Part 6: Ten Quick Tips for Skinny Athletes
  1. Eat nuts on the reg. ...
  2. Eat dried fruit (and fresh). ...
  3. Eat oats cold. ...
  4. Eat plenty of lean meat and fatty fish. ...
  5. Drink your calories. ...
  6. Eat six times per day. ...
  7. Avoid low-density food. ...
  8. Smear on the almond butter.
7 Oct 2015

How can skinny guys get bigger legs? ›

Try some of the following foods:
  1. lean proteins, such as chicken and fish.
  2. red meat with no growth hormones, such as grass-fed beef.
  3. eggs.
  4. full-fat dairy, such as whole milk and full-fat Greek yogurt.
  5. fat-rich fruits, such as avocados.
  6. nuts, such as almonds.
  7. whole-grain breads.
27 Aug 2020

How can a skinny person gain muscle in 2 months? ›

Train With Compound Exercises

Try horizontal push compound exercises, which include regular bench presses, barbell and dumbbell presses and push-ups. These will strengthen your pectoral muscles in your chest, deltoids in your shoulders and even your back muscles.

How many days a week should skinny guy lift? ›

Don't over exert: Skinny guys should undergo progressive weight training only for 3 days a week, not more than that (for example, Monday .

Should skinny guys take creatine? ›

Creatine is an extremely effective supplement for bulking up. Creatine can help you lift heavier weights, lift those heavier weights more times, and reduce your risk of injury while doing it. Given that its main “downside” is bulkier muscles, well, this isn't even a problem for skinny guys—it's a benefit.

Why is it harder for skinny guys to gain muscle? ›

They usually have very fast metabolisms so you need to support your body with enough fuel.” His guideline for mass building is to consume 20-to-25 calories per pound of body weight per day. Protein should be 1-gram per pound of body weight per day.

How much weight can a skinny guy gain in a month? ›

“The novice lifter is generally able to gain between 1 and 4lbs of muscle in a month,” says celebrity PT Scott Laidler. This equates to a maximum of just over 1.8kg of muscle – enough for skinny men to start seeing serious definition.

How skinny is too skinny for a guy? ›

Average Skinny Man Weight And Height

Let's take the average male height at 5'8 or 176cm. Clinically underweight or dangerously skinny for a man would be: A BMI of 15, 16, 17, or 18. A weight of 100–120 pounds (46–55kg)

How do I go from skinny to muscular? ›

However, muscle is hard to put on initially, and skinny men typically require four to six work outs per muscle group to build muscle. In fact, you can build faster if you lift twice a day, but if you do that, you'll need to take a full recovery day at least once a week.

How skinny is too skinny? ›

Too Skinny: What BMI is Considered Underweight? From a clinical perspective, an individual is considered “too skinny” if they are deemed underweight. According to the Centers for Disease Control, an individual is underweight if their Body Mass Index (BMI) is below 18.5 [1].

Should I do HIIT if I'm skinny? ›

HIIT is an awesome skinny fat exercise because it burns a really high number of calories in a short period of time. But the best part is, after your HIIT workout, you will continue to burn more calories. HIIT is one of the best exercise regimens to get rid of the skinny fat body.

How do you tone a skinny body? ›

Start by doing push-ups, wall push-ups, lunges, squats, pull ups, and crunches. Crunches will help you get rid of the stubborn belly fat whereas other exercises will tone your targeted areas. Therefore, clean eating combined with strength training will get every skinny girl their dream, toned body.

How much cardio should a skinny guy do? ›

Most health institutions, including the World Health Organization, recommend doing at least 150 minutes of cardio and at least two strength training workouts each week just for the sake of being generally healthy. That applies to everyone, including us naturally skinny guys.

How long does it take for a skinny person to gain weight? ›

Start off by increasing your calories by 500 per day. Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight. Though everyone's different, this approach tends to help people gain about 15 pounds (6.8 kg) in 6 months, on average.

Should skinny guys do abs workout? ›

Summary. Skinny guys should train their abs because they'll need to build muscle everywhere. Compound movements, like the deadlift, will help the abs and obliques grow a little bit but won't push them to be as big and strong as they could be.

Can a skinny guy build muscle? ›

Fitness experts say, it's possible for a slim guy to put on muscle. The bonus for you here is that your body fat levels are naturally low, so when you do gain muscle, you'll be able to achieve a ripped look.

How do I go from skinny to muscular? ›

The 5 Best Tips for Skinny Guys Trying to Gain Muscle
  1. Eat muscle fuel. Eating is definitely the most important thing in gaining muscle. ...
  2. Eat every 2-3 hours. ...
  3. You grow when you rest NOT when you workout! ...
  4. Focus on compound exercises. ...
  5. Set goals.
10 May 2021

Should a skinny person workout? ›

Go light on cardio

If you're relatively skinny and lean and want to gain muscle as quickly as possible, then you want to do as little vigorous cardio as possible,” says Matthews. So when you're in a mass-building phase, it's smartest to walk but not run.

Can a skinny person gain weight by gym? ›

Just as exercise can help people lose weight, it can also help others gain weight in a healthy way. You may want to gain weight to build muscle or if you're underweight, which means you weigh less than is healthy for your height.

Should a skinny guy take creatine? ›

Creatine is an extremely effective supplement for bulking up. Creatine can help you lift heavier weights, lift those heavier weights more times, and reduce your risk of injury while doing it. Given that its main “downside” is bulkier muscles, well, this isn't even a problem for skinny guys—it's a benefit.

What looks good on skinny guys? ›

Shirts. Roll and crew neck sweaters and tees are great for increasing surface area. V-necks tend to accentuate thin necks and collarbones and button-up shirts, fastened nearly all the way up are a good way to add shape to your shoulder (compared to tees). And go for plaid and macro prints to add size.

How do skinny guys clean bulk? ›

7 Eating Strategies for Skinny Guys to Gain Healthy Weight
  1. Eat More Often to Gain Weight. ...
  2. Choose Low Volume Foods to Gain Weight. ...
  3. Get Protein At Every Meal to Gain Weight. ...
  4. Cook With Healthy Fats to Gain Weight. ...
  5. Use Toppings, Sauces, and Add Ons to Gain Weight. ...
  6. Track Your Intake to Gain Weight. ...
  7. Be Consistent to Gain Weight.
24 Feb 2021

What should skinny guys eat to gain muscle? ›

Here are 10, nutrientdense, muscle-building foods that will help you get the protein and calories you need without breaking the bank.
  • Eggs. ...
  • Ground Beef (and a tip to make it leaner) ...
  • Whole Milk. ...
  • Peanut Butter. ...
  • Potatoes. ...
  • Oats. ...
  • Whey Protein. ...
  • Bananas.
29 Jun 2020

How can skinny guys get bigger legs? ›

Try some of the following foods:
  1. lean proteins, such as chicken and fish.
  2. red meat with no growth hormones, such as grass-fed beef.
  3. eggs.
  4. full-fat dairy, such as whole milk and full-fat Greek yogurt.
  5. fat-rich fruits, such as avocados.
  6. nuts, such as almonds.
  7. whole-grain breads.
27 Aug 2020

Should skinny guys lift heavy or light? ›

Here are 3 Quick & Dirty Tips for skinny people who want better bodies: Lift heavy weights. Your body will be naturally gifted at cardio and light weights, which means these modes of exercise won't get you quick results. Instead, perform a full body, heavy weight training routine 3-5 days per week.

How skinny is too skinny for a guy? ›

Average Skinny Man Weight And Height

Let's take the average male height at 5'8 or 176cm. Clinically underweight or dangerously skinny for a man would be: A BMI of 15, 16, 17, or 18. A weight of 100–120 pounds (46–55kg)

How much cardio should a skinny guy do? ›

Most health institutions, including the World Health Organization, recommend doing at least 150 minutes of cardio and at least two strength training workouts each week just for the sake of being generally healthy. That applies to everyone, including us naturally skinny guys.

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