What is the Big Muscle Plan for the Skinny Guys?

skinny guy exercise
skinny guy exercise
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A lean, thin physique with minimal muscle mass is medically termed as ectomorphic body type. People with Ectomorphic body type usually have a low amount of body fat and muscle mass. Ectomorphic people need to face many challenges, but they can easily overcome it with proper workout protocol.

ectomorph Mesomorph Endomorph

People with this body type usually have a higher metabolism, so when they consume food, it quickly converts into energy. As a result, they have a low amount of body fat, which prevents them from gaining and sustaining muscles. But some principles and techniques can help save your time and energy and get you on a fast track to achieve your fitness goals.

skinny guy exercise

Apart from proper training protocol, you may need to take certain nutritional supplements to augment your results. It includes protein shakes and dietary supplements for faster recovery. You can buy these supplements online and ensure to use Healthkart offer on first order to avail great discounts.      

Start With Healthy Diet


The very first step is to plan your diet and follow it carefully. A healthy diet regime throughout the week is necessary for faster pumping of muscle mass. But don’t forget to include a cheat day once per week, which is useful when gaining muscle mass. The cheat day will provide the required calories for energy during workouts and help boost metabolism while allowing you to break from the clean diet. 


Besides, it would be best to focus on consuming a gram of protein per pound of body-weight daily. It is suggested to take starchy carbohydrates like rice, oats, potatoes, and snack on high calorie, but healthy foods like seeds, nuts, and other good fats. If you have little or no time to commit to anything else, eat the right diet to slowly increase your muscle mass.

Exercise Plan for Skinny Guy

Muscle Building Workout Plan for Skinny Guys


Since your goal is to gain muscle mass, each day of your workout plan must focus on a single group of muscles. It will help you to train each part of your body equally and provide sufficient recovery time to avoid overtraining. 

Workout plan for skinny

The workout plan must focus on larger muscle groups at the beginning of the week and gradually move down to small groups of muscles later in the week. Every session of workout must start with little more substantial compound movements.

After performing the compound workouts, move to single-joint exercises to tire out the muscles in a targeted and direct manner. There must be two full days off per week where your muscles can recover completely. 

Abdominal workouts must be done thrice per week, and it must be combined with moderate-intensity cardio exercises, which you need to perform 1-2 times per week.

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The Workout Split

  • Monday – Chest Exercises
  • Tuesday – Back Exercises
  • Wednesday – Legs Exercises
  • Thursday – Off
  • Friday – Delts
  • Saturday – Arms
  • Sunday – Off


During this muscle-building program, your daily diet must comprise of fish, lean meats, vegetables, fruits, and complex carbohydrates like sweet potatoes, oatmeal, whole grain bread. Ensure that immediately after your workout, you consume fast-acting, simple carbs, or whey protein shakes for faster recovery. 


After a few weeks, you may switch to a full-body workout and perform it thrice per week so that body won’t adapt to this new training. After completing full-body exercises for two weeks, switch back to muscle-building split again. 

Read also Strength Training For Larger Muscle

Full Body Workout Routine for Skinny Guy


  • BB Dead Lift – 12, 10, 8, 6 set and increase weight in each set
  • Walking Dumbbell Lunge – 3 Sets of 15 reps per leg
  • T-Push Ups – 3 Sets of 10 reps
  • Standing BB Press – 3 Sets of 10 reps
  • Bench Dips – 3 Sets of 20 reps
  • Close Grip Chin Ups – 3 Sets of 12 reps
  • Renegade Row – 3 sets of 8 reps
  • Hanging Leg Raises – 3 Sets of 20 reps
  • Swiss Ball Pass – 3 Sets of 20 reps     




After the rigorous workout regime, 8 hours of sound sleep are equally crucial for growth hormone release. Moreover, in between workouts, you must get excellent massages or use a foam roller to work out the knots in muscles and promote better circulation. It will further encourage faster recovery. Apart from workouts and a healthy diet, muscle boosting supplements are also necessary. You may buy the nutritional supplement from netmeds and use the Netmeds coupon code ultimate nutrition to avail great discounts.

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