Hardgainer’s Muscle and Weight Gain 12-Week Programme


Twelve weeks to change your life

You eat more, nothing changes. You workout, but see no results. All you want is to gain weight and have tried with no success. Does this sound familiar?

You aren’t alone, but the good news is it doesn’t have to be this way. With the right diet and a workout plan created for people like yourself, you can get the body you want.

Figuring out calories and what sort of routines you should be striving for is time consuming, and there are so many conflicting views it can be overwhelming figuring out what is right for you and your body type.

Our 12 week workout programme gives you all the information you need to start making gains in strength, muscle mass and weight. The programme has been designed, tried and tested on people like yourself to deliver the results you are after. You’ll feel more confident about your weight and body image.

Get your copy today and see what you can achieve in 12 weeks.

Email* and/or Skype** support available if needed.

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Muscle and Weight Gain for Hardgainers

Starting with Phase One you will be introduced to having a workout routine and meal planning, with the aim of progressing every week. The workouts are designed to be easier on newcomers, but will serve as a good introduction to the programme for experienced gym-goers alike.

Phase Two moves into a slightly tougher workout routine with a push towards strength training – essential for building muscle. 

Phase Three has a greater focus on building strength which requires you to lift heavy weights for shorter rep ranges.

This programme provides the tools to plan and log your workouts and meals to effectively reach your goals. The workouts are split over four days per week with two main focuses: Pull and legs, and push. Each muscle group is targeted twice per week. You can plan these around your existing schedules.

Programme Structure:

  • Programme Overview
  • Goal Setting
  • Measurement Tracking
  • Weekly Planner
  • Workout Routines for all 12 weeks (including tempo, rest, number of reps and sets)
  • Meal Planners for all 12 weeks
  • Macro-nutrient Source Lists (to help meal planning)
  • Supplement Information
  • Vitamins and Minerals Information
  • Calorie Intake Calculation Tables
  • Examples

* Subject to fair usage
** Two 30 minute Skype chats per month to be scheduled in advance. These will be organised via email.

Additional Information

No Support, Email Support, Skype + Email Support