The Hardgainer Split

Hi guys, welcome back to a new issue of the Holy Bulk.

This week, I want to share the new workout split I’ve designed — specifically for us hardgainers. It doubles down on the principles from last issue (Gironda’s contrarian methods, Schoenfeld’s evidence-based programming, and my own morphology analysis) while addressing the most common issue we face: lagging body parts.

It’s essentially a full-body program with targeted specialization days in between.

Two Caveats Before We Begin

1. Adapt the specialization days to your own weak points. For me, that means arms, rear delts, and calves. For you, it might be chest or back.

2. Track and progressively overload. Nothing matters if you’re not adding weight, reps, or improving execution week after week.

The Framework

• 6 training days per week

• Days 1, 3, 5 = Full Body (the same workout, repeated)

• Days 2, 4, 6 = Specialization (focused on lagging body parts)

• Day 7 = Rest or cardio (optional, but at least 10k steps daily)

The program runs in 3-week cycles, evolving in volume, rep ranges, and intensity. This ensures progression without stagnation.

Cycle 1 — Week 1

Day 1 (Full Body Strength)

• Military Press — 3 × 4–5

• Pull-Ups — 3 × 4–5

• Bench Press — 3 × 4–5

• Hack Squat — 3 × 4–5

• Deadlift — 3 × 4–5

(Why so basic? Because repetition builds skill. These “big 5” force progressive overload across the whole system.)

Day 2 (Specialization A — Arms/Rear Delts/Calves)

• Reverse Pec Deck — 8 × 8–10

• EZ Bar Curl — 4 × 8–10

• Rope Pushdowns — 4 × 10–12

• Hammer Curls — 3 × 12–15

• Seated Calf Raise — 8 × 8–10

Day 3 (Full Body Strength — same as Day 1)

Day 4 (Specialization B)

• Face Pulls — 8 × 8–10

• Incline DB Curls — 4 × 8–10

• Overhead Triceps Extension — 4 × 10–12

• Reverse Curls (EZ Bar) — 3 × 12–15

• Standing Calf Raise — 8 × 8–10

Day 5 (Full Body Strength — same as Day 1)

Day 6 (Specialization C)

• Cable Rear Delt Fly — 8 × 8–10

• Barbell Curl (straight bar) — 4 × 6–8

• Close-Grip Bench Press — 4 × 8–10

• Preacher Curl — 3 × 12–15

• Rope Overhead Extension — 3 × 12–15

• Wrist Curls / Reverse Wrist Curls — 3 × 15–20

Day 7 (Rest or Conditioning)

• Off, or 1h fasted cardio

• Non-negotiable: 10,000 steps

Why Full Body Repeats?

Repetition breeds efficiency. By running the same full-body workout 3x per week, you:

• Practice the lifts until execution is automatic

• Track progress more accurately

• Build strength on a solid foundation before layering in volume

This first cycle is strength-biased (low reps, moderate sets). You should work at a load heavy enough that you’re left with no more than 1–2 reps in reserve.

What’s Next?

In the coming weeks, I’ll share my actual training weights, plus how the program evolves in Cycle 2 and 3 (hint: higher volume, more hypertrophy-focused).

Until next time,
Sainté