Beginners Weight Gain Program
Weeks
| Monday/Thursday | 1-4 | 5-8 | 9-12 | 13-16 | 17-20 | 21-24 | 25-28 |
| Bench press | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
| Incline Dumbbells | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
| Military Press | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
| Lat Pulldown | 4x15 | 4x12 | 4x10 | 4x8 | 4x6 | 4x15, 12, 10 | 4x10, 8, 6 |
| Seated Row | 4x15 | 4x12 | 4x10 | 4x8 | 4x6 | 4x15, 12, 10 | 4x10, 8, 6 |
| Tuesday/Friday | 1-4 | 5-8 | 9-12 | 13-16 | 17-20 | 21-24 | 25-28 |
| Squats | 5x15 | 5x12 | 5x10 | 5x8 | 5x6 | 5x15, 12, 10, 8, 6 | 5x10, 8, 6, 6, 6 |
| Leg Extension | 3x30 | 3x25 | 3x20 | 3x15 | 3x15 | 3x30, 25, 20 | 3x25, 20, 15 |
| Leg Curl | 5x15 | 5x12 | 5x10 | 5x8 | 5x6 | 5x15, 12, 10, 8, 6 | 5x10, 8, 6, 6, 6 |
| Barbell Curl | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
| Dumbbell Curl | 2x15 | 2x12 | 2x10 | 2x8 | 2x6 | 2x15, 12 | 2x10, 8 |
| Tricep Pushdown | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
| Lying Tricep Extensions | 3x15 | 3x12 | 3x10 | 3x8 | 3x6 | 3x15, 12, 10 | 3x10, 8, 6 |
