Workout Plan to GAIN WEIGHT for Women
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Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.
Method:
10 exercises, 4 sets per exercises, 45 — 60 seconds of rest in between sets.
Set 1 – Choose weight that will be manageable for 12 reps.
Set 2 – Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 – Increase the weight even more to which you can only accomplish 8 reps.
Set 4 – For the final set, lift even heavier weight to reach failure at 6 reps.
Workout Schedule: Only 3 – 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.
Workout Duration: No more than 60 minutes per session.
Progression: Perform these exercises for 4 – 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.
Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx
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Music Copyright:
Background music credits to
Flame by Don Taylors
1. Squat 2:39
2. Bent-Over Row 3:10
3. Push-Ups 3:29
4. Lunges 4:01
5. Chest Press 4:22
6. Shoulder Press 4:48
7. Deadlifts 5:07
8. Supported Pull-Up 5:30
9. Tricep Dips 6:08
10. Spiderman Plank 6:42
Omg thank u so much
Thanks bro 👍
@FairYFemna how much was weight of those dumbells?
buraya bi dönerim
Thank you!
This was fantastic thank you! Now I have a guide at what to do at the gym rather than looking silly.. Generally I don’t know what to do when I get there apart from the treadmill but now I know what to focus on 🙂 I’m also trying to gain weight so all of this was so helpful jo!
Hey, Joanna! I think I’ve already reached my desired weight and want to maintain it this way, so thank you so much for your very helpful tips on gaining weight. Just a quick question, is it possible to burn some of my stomach fats without losing or at least too much weight? I just don’t want my tummy to like like a little bloated. Thanks!
Hi Joanna! Great video and thanks for your help! I would just like to ask you, what exercises that make you lose weight should I avoid? (I don’t want to lose weight on my chest and bottom) Thank you 🙂 xxx
Thanks for the great video! When you said 10 exercises and 4 sets per exercise, does it mean we have to do all 4 sets for each exercise at one time? or we only move forward to the next set after we feel comfortable with the lifting weight ( like after a week or 2) ?
Nice!!!! Although I couldn’t do all the exercises today, I did the majority and boy did I feel the burn!! I’m going to stick with this workout for the next 2 months
I love this video! I really feel my muscles working!
“you’re so skinny” i hate it when everyone tell me that …. it’s not like i want to be like that, i hope this works to me
I can feel you.
did it?
Same here 🙁
update?
hey so i know its been 5 years but by chance does this work 😭 ive been trying it a few days and i feel more active and not as uptight idk
This is amazing! I’m going to do these work-outs all the time! Please keep making videos like these! Their awesome! Thank you!
Thank you! I’ve been trying very hard and I know that lifting weights and certain exercises are perfect. Thank you for giving me more ideas!
Struggles of being very skinny
“You need to eat!”
“Are you sick?”
“ You’re so BONEY
“Ew look at her skin”
“Damn that girl is skinny”
“ You need to eat”
“Chicken legs”
“lol I feel bad for you if it gets windy or you’ll get blown away”
“ only skin and bones”
“Skeleton”
*Read the quotes ether in disgust or like when people look at you and say you need to eat in a sympathetic voice like you’re on the verge of dying on the spot 😒
it’s the way I’ve been told all of these
I got the same comments as you mentioned above. Ughh fed up of hearing all this…
What disease u have? Thats another question. Irritating
And there’s also the: “you look like a stick”
fr
everybody’s talking about how to losing weight but I think it’s more difficult to gain weight than losing it. I’m bored of being thin
Same😭😭😭
Yes😔
same & it hurts when people say bad things about you and your body specially your parents.
Same problems I Tring from past 4 years
My Husband yesterday told me that he will leave me. He doesn’t want me. Said my mother in law “Why would I live with a deadbody? Just bones! I am 31 I Have also a physical satisfaction”
I broke inside. Even though I tried my whole life struggling to gain weight to eat more. But Now I will do anyything I will eat everything I have to gain weight anyhow now! To show him to make him regret if he loses me now.
thank you so much joanna! I’ve just done this (did 3 sets) and was pouring with sweat. Not sure if I want to do four just yet but perhaps later in the day. I did this with about 2kg dumbells because that’s all I had but could you also do this with resistance bands instead of dumbells?
I know this workout is old now but it still definitely works!! I have been doing it for about a month now and I started off at 86 pounds and I am now 96 pounds!! (With increasing calorie intake by a lot) Not to mention I am a lot stronger 🙂 Thank you so much!!
gj girl!!!
@Shruti Naik me2
omg!!! ur such an inspiration im proud of u <3 !! any updates? and how much did u increase calories by?
@mėgstu makaronus updates??
@anxy wanxy so… i forgot about this video, but still gained some weight, cause i was on a gap year and got rid of the stress, so i naturally wanted to eat more. yay me, i guess 😀 good luck to you though
Been doing this routine for 3 weeks now. I’m not skipping a day but I only do 2 sets per exercise per day. 12 and 10 reps. I can feel the changes in my body and I feel like I look better with some of my fitting clothes. I also increased my carbs intake and will do the protein diet. I hope it works.
Please i want to ask you if you do warm up before this workout or not ?
Hi! Were you successful? Did you gain weight?
May I ask you what dumbbells do you use please? I am using a set of 6,6 lbs I don’t know if that is enough
I’ve been doing this routine 3 times a week and I have gained 2 pounds in a month! Sometimes I don’t have time and only do 2-3 sets instead of 4.It seems like a slow process but I don’t want to gain weight fast anyway. And I definitely feel stronger! Also remember to eat, I didn’t change my diet too much I’m just trying to eat healthier and I’m eating more protein.
Congrats!
should I do all 10 exercises every 3-4 days? Or do I choose any exercise from 10?
@Taif you do all the exercises in sets of 2, 3 or 4 every 3-4 days.
can u suggest some food item that u follow..my frnd
Did it hurt to the first weeks? My thighs hurt so much idk if its norma
I also wanna wear oversized hoodies without looking like a hanger
🤣 🤣 🤣 🤣
Haha
hahahahaaaahaha i feel you
@itsmeJannaEm 🥲🤧
same
I experienced being bullied because of how skinny I am. Now, I’m using this as my motivation to gain weight and prove to myself that I can do it not because of what people says but because I decided to do it for myself.
PS: it’s really sad that there some people who says bad things against you without knowing your side. We can do this brothers and sisters.
That’s good
You can do it…✌🏻❤️all the best
How’d it go?
nobody asked just do the damn exercise omg
@val chil
1. Squat 2:39
2. Bent-Over Row 3:10
3. Push-Ups 3:29
4. Lunges 4:01
5. Chest Press 4:22
6. Shoulder Press 4:48
7. Deadlifts 5:07
8. Supported Pull-Up 5:30
9. Tricep Dips 6:08
10. Spiderman Plank 6:42
(not MINE, creds to ElColoColito
)
Here after one year gained 13.2 kgs. More confident and more powerful thanks to jsoh. 🙌✨
did you do this exercise everyday
?
You did this everyday or 3 days a week?
Is it compulsory to use dumbells
Really 😲…plz tell us how to do this
May I ask you what dumbbells do you use please? I am using a set of 6,6 lbs I don’t know if that is enough