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WEIGHT GAIN Gym Routine

Below we will be giving you a great gym workout to follow to help you add muscle this off season. I hope this can help!





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SPLIT 1


Barbell Back Squat (5x8 reps)


Superset with


Dumbbell Bulgarian Split Squat (4x8 reps each side)



1 minute 30 seconds rest in between each set




SPLIT 2


Barbell Dead-Lift (preferably use a trap bar if you have access) (3x5 reps)


Superset with


Single Leg Hamstring Bridge (3x8 reps each side)


1 minute 30 seconds rest in between each set




SPLIT 3


Pause Squat Holds

(Hold squat in a 90 degree position) (3x1 minute)


2 minutes rest in between sets





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