Bulk-up Workout Plan For Skinny Guys (4-day Upper-Lower Split)
Welcome to the ultimate 4-day upper-lower body split bulk-up workout plan for skinny guys.
What’s included in the plan:
✔ A fully comprehensive 4-day workout plan (To be repeated for 8-12 weeks or until you reach your ideal weight and/or results).
✔ 4 Workouts designed for maximum muscle growth (hypertrophy). You will alternate between upper and lower-body workouts. There are 2 of each included in the plan.
✔ A daily sample from our Bulk-up meal plan for skinny guys.
✔ A delicious post-workout smoothie recipe to support your gains.
✔ This workout plan combines perfectly with all of our Bulk-up diet plans (Omnivore, vegetarian, and vegan) for skinny guys.
This plan is ideally suited for men with 6+ months of strength training experience or for those who have already completed our 3-day full body bulk-up training plan.
The file is in PDF format and is compatible with all phones, computers, and tablets.
FAQ
Who Is The Workout Plan Suitable For?
The workout plan has been carefully designed and created for skinny guys (hardgainers) looking to pack on significant muscle.
Is The Plan Suitable For All Fitness Levels?
While the plan is suitable for all fitness levels and body types, we recommend it to those with 6+ months of strength training experience or to those who have already completed our Bulk-up Workout Plan For Skinny Guys (3-day Full body) plan.
How Much Weight Can You Expect To Gain?
When combined with one of our bulk-up diet plans for skinny guys, you can expect to gain around 1-2 kg of lean muscle per month. It’s important for best results that you push hard during your workouts and consume a daily calorie surplus of at least 500 calories.
It’s important to keep in mind that experience is a crucial factor when it comes to weight gain and muscle growth. Newbies and those with less than 12 months of experience can expect more initial growth vs. those who have been training for 12+ months.
How Long Will It Take Before You See Results?
This varies from person to person. Some men experience results almost instantly while others don’t see results until 3-4 weeks in. Don’t get disheartened if you’re the latter. Sometimes it takes a little time for the body to adapt to a new training program. If you stay consistent, follow the program and push yourself hard during your workouts, rest assured you will see results.
Can You Follow The Workout Plan At Home?
Unless you have all the required equipment, you will need access to a gym.
How Long Do You Need To Stick To The Workout Plan?
As with every workout plan where muscle growth (hypertrophy) is the priority, it’s crucial that you stick with it for at least 8-12 weeks or until you feel you can no longer progress. Once this happens, it’s time to change.
How To Keep Track Of Your Progress?
As this is a bulk-up workout plan, the simplest way to keep track of your progress is by weight and/or the use of body fat calipers. By combining both, you’ll make sure you’re heading in the right direction.
It’s also a great idea to take selfies. If you do, please share them with us. We’d love to see your progress!
Make sure to also keep track of your workout data: weight, reps, rest and any relevant notes to refer back to during your workouts. This also ensures that you’re progressing and practicing progressive overload.
What If You Don’t Like Some Of The Exercises? Can You substitute them?
Yes. Just make sure the exercises you choose are similar and for the same muscle group.
Still in doubt? Get in touch!