Stuart McRobert’s Abbreviated Hardgainer Routines....

Template 1 – Full-body-routine program
General warmup

a. Squat
b. Parallel bar dips
c. Stif-legged deadlift
d. Dumbbell press
e. Pulldowns or pullups
f. Barbell curl
g. Calf work
h. Crunch situps

Cool down


Template 2 – Twice-a-week divided program

Monday

General warmup

a. Squat
b. Bench press or parallel bar dip
c. Pulldown or prone rows
d. Calf work
e. Back extension
f. Crunch situps
g. Grip work

Cool down

Thursday

General warmup

a. Sumo deadlift or stiff-legged deadlift
b. Overhead press
c. Curl
d. Side bend
e. Neck work
f. Lying L-fly (rotator cuff)

Cool down


Template 3 – Three-days-a-week divided program

Monday

General warmup

a. Squat
b. Stiff-legged deadlift
c. Pulldowns

Cool down


Wednesday

General warmup

a. Calf work
b. Crunch situp
c. Grip work
d. Side bends
e. Curl
f. Neck work
g. Lying L-fly (rotator cuff)

Cool down


Friday

General warmup

a. Bench press
b. Overhead press

Cool down


Template 4 – Super-abbreviated program

Day one

General warmup

a. Squat
b. Parallel bar dips
c. Prone rows

Cool down


Day two

General warmup

a. Trap Bar deadlift
b. Bench press or incline press
c. Pullup (or chin)

Cool down


Template 5 - Abbreviated Push Pull

Day one

Squat
Stiff-legged Deadlift
Pull-up or Pull-down
Barbell Curl


Day Two: (3-4 days later)

Bench Press or Incline Press
Dips
Military Press
Abs

Repeat workout one 3-4 days later.