Bradley J Steiner - Hardgainer Routine

BB Press1×10, add weight for a second set of 10. Every third workout, try to add 3 to 5 lbs to the bar.

Curl
1×10. Every third workout, try to add 3 to 5 lbs to the bar. Do not be in a rush to add weight for the first couple of months. Pour your effort into the other exercises.

Bench Press
1×12. Add weight for a second set of 12. Every third workout, try to add 5 to 10 lbs to the bar

Row
2×12. Every third workout, try to add 5 lbs to the bar.

Squat
1×18-20. Add weight for a second set of 12. Every third workout, try to add 10 lbs to the bar.

Pullover
Superset the squats with light pullovers.

Stiff-leg Deadlifts
1×15 Every sixth workout, try to add 3 to 5 lbs to the bar. When the weight begins to feel heavy, reduce by 5 lbs and add nothing for 3 weeks.

Situps
1×25-30 with no weight.


Source: From the early 1970s classic “The Hardgainers Bible” by Bradley J. Steiner (long out of print)