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Camping

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Long Walks

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Sport Events

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Travel Timeline

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Body Gainer

Weight Gain Workout Plan for Beginners

If your goal is to gain weight and build muscle, focus on strength training, proper nutrition, and adequate rest.

 

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Chest & Triceps

Push-ups – 3 sets × 10–15 reps

  • Bench Press – 4 sets × 8–12 reps
  • Dumbbell Flyes – 3 sets × 10 reps
  • Tricep Dips – 3 sets × 10–12 reps
  • Tricep Pushdowns – 3 sets × 12 reps

Back & Biceps

  • Pull-ups – 3 sets × 8–10 reps
  • Barbell Rows – 4 sets × 8–12 reps
  • Lat Pulldowns – 3 sets × 10 reps
  • Dumbbell Curls – 3 sets × 12 reps
  • Hammer Curls – 3 sets × 12 reps

Natural Weight-Gain Foods

 

You can also gain weight without supplements by eating:

  • Milk and paneer
  • Eggs
  • Chicken and fish
  • Rice and potatoes
  • Bananas
  • Peanut butter
  • Nuts and dry fruits
  • Oats

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