Below we are going to give you a free weight gain workout split for the gym. The key to gaining weight is to obviously eat properly, consuming the right amount of calories & protein on a daily basis. However, you still need to lift for size in the gym. This workout split is a great one to add to your routine.
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SPLIT 1
Barbell Back Squats (5x5 reps)
(1 minute 30 seconds rest in between sets)
SPLIT 2
Dumbbell Step Ups (5x10 each leg)
Superset with
Barbell Lunges (5x8 each leg)
2 minutes rest in between sets
SPLIT 3
Single Leg Hamstring Bridges (3x20 each leg) (2 second squeeze at the top)
Superset with
Goblet Squats (3x8 reps) (heavier dumbbell)
1 minute 30 seconds rest in between sets
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