Hardgainer

Solution

“At-Home” Version

Given recent events I have been asked over and over again how to adapt HGS workouts to home
training. This project does exactly that.

As with HGS and the 2.0 version, these at-home workouts are also well-suited to the “Physique After
50” trainee.

Essential Equipment

• These HGS 3.0 workouts ‘assume’ you have the following equipment

1. an adjustable bench

2. a complete set of Resistance Bands (or better yet, two complete sets: one set of
flat superbands and one set of round bands with detachable handles)

3. a set of selectorized dumbbells or dumbbells in general that would allow you to

‘surf the reps curve’ of low rep/high load to high rep/low load (i.e., in keeping
with the original design of HGS)

Application

• This program follows the structure of the original HGS and HGS 2.0.

• Likes with the original HGS and HGS 2.0, this program is set up to be applied anywhere
from 3 to 5 days per week and you can adjust accordingly unless otherwise advised.

• This program is built using biplexes, meaning that you perform the ‘a’ exercise and
immediately follow by performing the ‘b’ exercise. This constitutes one set, upon which
you take the required rest before repeating the biplex until the prescribed amount of
sets are completed. Then you move on to the next ‘numbered’ biplex.

• Follow the 32 workouts in numerical order, and then repeat the cycle at least one more
time through.

• Do not train to failure on any exercise, always leave a couple of reps in the tank – but
choose a load/weight that challenges you for the reps indicated

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 • Use pushup bars where possible for pushups to reduce wrist strain (some smaller stable
DBs can also work for this, by using the inner handles of the DBs as push up bars).

• Any push up variations can be modified (regressed) to easier versions or variations if

needed.

• Where there is a range given for a rep-scheme - mix up the reps performed from time to
time within the range specified to ‘keep it alive.’ But sticking to the prescribed reps
ranges on an exercise is imperative.

• Where you see DB options for squats, or lunges, or deadlifts etc., the dumbbells hang at
your sides, unless otherwise specified. This will offset spinal compression and lower
lumbar strain.

• Use the portions of this GPP as instructed below, as a general warm up for the
workouts:

• Part 1 - [Link]

• Part 2 - [Link]

Exercise How To’s:

• Any exercises you don’t know or recognize look for them in my various exercise libraries
at [Link]/library or my YouTube channel or just do general “Google
Images” search.

• My YouTube channel has a SPECIFIC Playlist devoted solely to Resistance Bands with
dozens of RB exercise demos and various training sequences

• Note: There IS a difference between regular Split Squats and Bulgarian Split Squats.

Key

BB = Barbell RB = Resistance Bands or Cables

DB = Dumbbell KB – Kettle Bell
ES = Each Side SB = Stability Ball
EA = Each arm MB = Medicine Ball
EL = EL BW = Bodyweight

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 Workout 1.

Exercise Sets X Reps

1a) DB incline press 5-6 X 6-8
1b) GPP for lower body

2a) DB squats (Goblet Hold Option) 5 X 10-12

2b) DB or RB upright rows 5 X 15-20

3a) RB standing alternating pull-a-part pulldowns 5 X 12-15 ES

3b) DB or RB standing 2 arm curls * 4 X 20

4a) DB or RB seated one arm triceps extension 4 X 10-12 EA

4b) Any sit-up or leg raise variation or glutes exercise 4 X 12-20

* perform the 2 arm curls as you would a barbell biceps curl exercise

Workout 2.

Exercise Sets X Reps

1a) DB bent over rows (both arms) 5-6 X 6-8
1b) GPP for lower body

2a) BW triceps dips between benches 4 X 15-20

2b) DB or RB alternate hammer curls 4 X 10-12 EA

3a) BW feet elevated hands wide spaced push ups 5 X 10-15

3b) RB leg extensions (seated or prone option) 5 X 15-20

4a) DB or RB shoulder press* 5 X 12-15

4b) Any sit-ups or leg raise or calves or glutes variation 3-4 X 15-20

* RB Shoulder Press can be done ‘angled’ on an adjustable bench (see YT channel)

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 Workout 3.

Exercise Sets X Reps

1a) DB seated side lateral raises 5-6 X 6-8
1b) GPP for lower body

2a) DB or RB flat bench press 5 X 15-20

2b) RB straight arm pull-downs * 5 X 15-20

3a) BW or RB single leg split squat 5 X 20 EL

3b) 2 Arms DB or RB laying triceps extensions 4 X’s 12-15

4a) DB or RB seated alternate biceps curls 4 X 10-12 EA

4b) Any sit-ups or leg raise or calves or glutes variation 3-4 X 15-20

* 2b can be subbed for DB cross bench pullovers or RB laying pullovers

Workout 4.

Exercise Sets X Reps

1a) DB bulgarian split squats (Goblet hold position) 5-6 X 6-8 EL
1b) GPP for upper body

2a) DB or RB bent lateral raises 5 X 12-15

2b) DB flat flyes 5 X 12-15

3a) RB reverse grip pulldowns * 5 X 10-12

3b) Abs or leg raise or calves (etc.) 4 X 12-15

4a) DB or RB one arm concentration curls 4 X 10-12 EA

4b) RB single arm triceps kickbacks 4 X 15-20 EA

* you can do a horizontal RB reverse grip pulldown option with an anchor at horizontal position
and bent over at 90 degrees and with a reverse grip pull ‘in’ to body (on YT channel)

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 Workout 5.
Option 1
Exercise Sets X Reps
1a) DB or RB incline chest press 5-6 X 6-8
1b) GPP for lower body

2a) DB or RB one arm rows 5 X 10-12 EA

2b) DB seated one arm triceps extensions 4 X 10-12 EA

3a) DB or RB standing shrugs 5 X 15-20

3b) DB single leg lunges, DBs hang at your sides 5 X 15-20 EL

4a) RB or DB one arm cross-chest hammer curls 4 X 12-15 EA

4b) Any sit-up or leg raise variation 4 X 12-15

Option 2
Exercise Sets X Reps
1a) DB flat bench press 5-6 X 6-8
1b) GPP for lower body

2a) RB seated low to high rows 5 X 10-12

2b) RB laying side lateral raises 5 X 12-15

3a) RB overhead triceps extensions 4 X 12-15

3b) DB single leg lunges (Goblet position hold) 5 X 15-20 EL

4a) DB one arm hammer curls 4 X 5 EA

4b) Any sit-up or leg raise variation 4 X 12-15

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 Workout 6.

Exercise Sets X Reps

1a) DB one arm rows 5-6 X 6-8 EA
1b) GPP Lower Body

2a) DB or RB upright rows 5 X 15-20

2b) BW or RB bulgarian split squats 5 X 15-20 EL

3a) RB seated angled low to high biceps curls * 4 X 12-15

3b) DB or RB triceps french press (seated or standing) 4 X 15-20

4a) RB or BW push ups 5 X 10-12

4a) Any sit ups or leg raise variation (etc.) 4 X 15-20

* bands are anchored around both feet (on YT channel)

Workout 7.

Exercise Sets X Reps

1a) DB seated shoulder press 5-6 X 6-8
1b) GPP for Lower Body

2a) BW triceps bench dips 4 X 20

2b) Abs and/or calves, glutes, etc. 4 X 15-20

3a) RB seated rows 5 X 10-12

3b) DB incline flyes 5 X 12-15

4a) DB or RB concentration curls 4 X 20 EA

4b) DB or RB Sumo Squats 4 X 15-20

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 Workout 8.

Exercise Sets X Reps

1a) DB bulgarian split squat (Goblet position hold) 5-6 X 6-8 EL
1b) GPP for upper body

2a) DB or RB 2 arm front raises 5 X 20

2b) Single DB laying triceps extensions (laying french press) 4 X 12-15

3a) RB one arm rows 5 X 15-20 EA

3b) RB horizontal plane biceps curls 4 X 12-15 EA

4a) DB or RB high incline chest press 4 X 10-12

4b) Any sit-ups or leg raise variation 4 X 12-15

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 Workout 9.
Exercise Sets X Reps
1a) DB low incline flyes 5-6 X 6-8
1b) GPP for lower body

2a) RB one arm side laterals 5 X 15 ES

2a) DB Sumo Squat 5 X 20

3a) RB high to low rows 5 X 15-20

3b) Any sit-ups or leg raise variation/glutes/calves 4 X 12-15

4a) DB concentration curls, pronated grip 4 X’s 10-12 EA

4b) RB triceps kickbacks 4 X’s 15-20 EA

Workout 10.
Exercise Sets X Reps
1a) RB bent over horizontal plane reverse grip pull ins 5-6 X 6-8
1b) GPP Lower Body

2a) DB or RB shrugs (RB variation can be done laying if desired) 5 X 15-20

2b) RB or DB triceps french press (standing) 4 X 12-15

3a) BW or DB single leg reverse lunges 5 X 20 EL

3b) Feet elevated push ups 5 X’s 10-12

4a) DB one arm preacher curls 4 X 12-15 EA

4b) Any sit-ups or leg raise variation/glutes/calves 4 X 12-15

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 Workout 11.
Exercise Sets X Reps
1a) DB upright rows 5-6 X 6-8
1b) GPP for lower body

2a) RB leg extensions (prone or seated) or RB seated leg curls 5 X 15-20

2b) Incline DB Press 5 X 10-12

3a) RB standing biceps curls (perform like a barbell curl) 4 X 12-15

3b) RB standing horizontal pull-a-part triceps extensions 5 X 15-20

4a) RB RDL deadlifts 5 X 10-12

4b) Any sit-ups or leg raise variation/calves/glutes 4 X 15-20

Workout 12.

Exercise Sets X Reps

1a) DB alternating reverse lunges (DBs hang at your sides) 5-6 X 6-8 EL
1b) GPP Upper Body

2a) RB laying straight arm pullover or DB cross-bench pullover 5 X 12-15

2b) DB or RB laying triceps extension with hammer grip 4 X 15-20

3a) DB floor chest presses or RB laying chest press 5 X 15-20

3b) RB standing horizontal straight arm rear delts 5 X 15-20

4a) DB Concentration Curls, pronated grip 4 X’s 10-12 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 13.
Exercise Sets X Reps
1a) DB high incline press 5-6 X 6-8
1b) GPP Lower Body

2a) RB seated rows 5 X 15-20

2b) DB alternating lunges (Goblet hold position) 5 X 10-12 EL

3a) DB alternate biceps curls, seated or standing option 4 X 10-12 EA

3b) RB standing bent over triceps pushdowns 4 X 12-15

4a) RB or DB 2 arm front raises 5 X 20

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 14.

Exercise Sets X Reps

1a) RB standing alternating pull-a-part pulldowns 5-6 X 6-8
1b) GPP Lower Body

2a) DB seated side laterals 5 X 15-20

2b) DB seated triceps french press 4 X 10-12

3a) RB or BW push ups 5 X 15-20

3b) BW or RB single leg split squats 5 X 15-20 EL

4a) DB single arm preacher curl 4 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 15.
Exercise Sets X Reps
1a) DB bent laterals (elbows bent) 5-6 X 6-8
1b) GPP Lower Body

2a) DB Goblet squats 5 X 15-20

2b) DB or RB single arm standing cross-chest hammer curls 4 X 15-20 EA

3a) DB low incline flyes 5 X 12-15

3b) DB or RB shrugs 5 X 10-12

4a) BW diamond push ups 4 X 12-15

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 16.

Exercise Sets X Reps

1a) DB bulgarian split squats (DBs hang at your sides) 5-6 X 6-8 EL
1b) GPP Lower Body

2a) DB or RB bent over rows 5 X 12-15

2b) RB standing decline chest press (split stance) 5 X 12-15

3a) RB overhead triceps extensions 4 X 10-12

3b) DB front alternate raises 5 X 10-12 EA

4a) RB or DB standing single arm biceps curls 4 X’s 15-20 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 17.
Exercise Sets X Reps
1a) DB flat flyes 5-6 X 6-8
1b) GPP Lower Body

2a) DB cross-bench pullovers 5 X 10-12

2b) BW or DB single leg lunges 5 X 12-15 EL

3a) BW triceps bench dips 4 X 15-20

3b) RB laying prone horizontal pulldowns 5 X 20

4a) DB or RB single arm hammer curls 4 X’s 15-20 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

12
 Workout 18.
Exercise Sets X Reps
1a) DB bent over rows (2 arms) 5-6 X 6-8
1b) GPP Lower Body

2a) RB laying side lateral raises 5 X 20

2b) BW or DB bulgarian split squats (Goblet hold position) 5 X 15-20 EL

3a) DB flat flyes 5 X 15-20

3b) DB bent over spider curls 4 X 10-12

4a) DB seated one arm triceps extensions 4 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 19.
Exercise Sets X Reps
1a) DB or RB standing one shoulder press (split stance option) 5-6 X 6-8 EA
1b) GPP Lower Body

2a) RB standing bent over triceps pushdowns 4 X 10-12

2b) DB or RB alternating hammer curls 4 X 15-20 EL

3a) DB or RB sumo squats 5 X 20

3b) RB bent over reverse grip horizontal pull ‘ins’ 5 X 15-20

4a) RB standing chest press (split stance option) 5 X’s 12-15

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 20.
Exercise Sets X Reps
1a) DB alternating lunges 5-6 X 6-8 EL
1b) GPP Upper Body

2a) RB seated low to high rows 5 X 10-12

2b) DB low incline flyes 5 X 15-20

3a) RB 2 arm triceps kickbacks 4 X 12-15

3b) DB seated alternate biceps curls 4 X 10-12 EA

4a) RB standing straight arms horizontal rear delts 5 X’s 20

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 21.
Exercise Sets X Reps
1a) DB flat bench press 5-6 X 6-8
1b) GPP Lower Body

2a) DB or RB upright rows 5 X 15-20

2b) BW triceps bench dips or BW diamond push ups 4 X20

3a) RB straight arm pulldowns or DB pullovers 5 X 15-20

3b) RB RDL deadlifts 5 X 10-12

4a) RB or DB standing single arm biceps curls 4 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 22.
Exercise Sets X Reps
1a) DB one arm rows 5-6 X 6-8 EA
1b) GPP Lower Body

2a) RB single arm bent over rear lateral raises 5 X 20 EA

2b) BW single leg at a time reverse lunges 5 X 15-20 EL

3a) Low Incline DB Flyes 5 X 10-12

3b) DB bent over spider curls 4 X 12-15

4a) DB or RB single arm triceps kickbacks 4 X’s 15-20 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 23.
Exercise Sets X Reps
1a) RB angled seated shoulder press* 5-6 X 6-8
1b) GPP Lower Body

2a) RB standing decline chest press with split stance 5 X 12-15

2b) DB Squats, DBs hang at your sides 5 X 20

3a) RB seated high to low rows 5 X 15-20

3b) DB seated triceps french press 4 X 10-12

4a) DB single arm preacher curls 4 X’s 15-20 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

* YT channel has a specific demo of angled bench shoulder presses (over a dozen shoulder press
variations)

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 Workout 24.
Exercise Sets X Reps
1a) DB or RB single leg at a time step ups * 5-6 X 6-8 EL
1b) GPP Upper Body

2a) DB bent laterals, or with RBs but straight arms 5 X 20

2b) RB horizontal plane biceps curls 4 X 10-12

3a) BW triceps diamond push ups 4 X 15-20

3b) DB low incline flyes 4 X 12-15

4a) RB standing single arm horizontal plane rows 5 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

* height of step can be adjusted to increase or decrease ROM

Workout 25.
Exercise Sets X Reps
1a) DB low incline press 5-6 X 6-8
1b) GPP Lower Body

2a) RB single arm pull-a-part pulldowns 5 X 15-20 EA

2b) DB concentration curls 4 X 12-15 EA

3a) DB or RB laying cross-chest triceps extensions 4 X 10-12 EA

3b) RB one arm side lateral raises 5 X 15-20 EA

4a) DB or RB sumo squats, or RB RDL deadlifts 5 X’s 20

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

16
 Workout 26.
Exercise Sets X Reps
1a) DB one arm rows 5-6 X 6-8 EA
1b) GPP Lower Body

2a) DB front alternate raises 5 X 10-12 EA

2b) BW or DB single leg lunges 5 X 20 EL

3a) DB flat flyes or BW push ups 5 X 15-20

3b) DB alternate hammer curls 4 X 10-12 EA

4a) RB one arm triceps extension standing 4 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 27.
Exercise Sets X Reps
1a) DB seated alternate shoulder press 5-6 X 6-8 EA
1b) GPP Lower Body

2a) DB seated alternate biceps curls 4 X 12-15 EA

2b) BW triceps bench dips 4 X 12-15

3a) RB laying flat chest press 5 X 12-15

3b) RB seated rows (high to low option) 5 X 10-12

4a) BW or DB Bulgarian Split Squats (short ROM option) 5 X’s 20 EL

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

17
 Workout 28.
Exercise Sets X Reps
1a) DB squats, DBs hang at your sides 5-6 X 6-8
1b) GPP Upper Body

2a) RB one arm bent lateral raises 5 X 15-20 EA

2b) DB single arm flat bench press (from SB optional) 5 X 20 EA

3a) RB single arm horizontal rows 5 X 15-20 EA

3b) DB single arm preacher curls 4 X 20 EA

4a) RB single arm triceps kickbacks 4 X’s 10-12 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

Workout 29.
Exercise Sets X Reps
1a) DB flat flyes 5-6 X 6-8
1b) GPP Lower Body

2a) RB facepulls or RB standing shoulder press* 5 X 20

2b) DB or BW alternating step ups 5 X 20 EL

3a) DB cross bench pullovers 5 X 15-20

3b) RB alternating cross chest hammer curls 4 X 12-15 EA

4a) RB triceps pushdowns 4 X’s 10-12

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

* RB bent horizontal shoulder press is also an option for 2a)

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 Workout 30.
Exercise Sets X Reps
1a) DB bent rows, 2 arms 5-6 X 6-8
1b) GPP Lower Body

2a) RB or DB upright rows 5 X 15-20

2b) BW diamond push ups (short ROM option)* 4 X 20

3a) RB standing incline chest press 5 X 15-20

3b) DB alternating lunges (Goblet hold position) 5 X 10-12 EL

4a) DB single arm hammer curls 4 X’s 12-15 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

* seated DB triceps french press can be done in place of diamond push ups

Workout 31.
Exercise Sets X Reps
1a) RB angled seated shoulder press 5-6 X 6-8
1b) GPP Lower Body

2a) RB laying biceps curls 4 X 10-12

2b) RB standing cross-chest horizontal plane triceps extensions 4 X 15-20 EA

3a) RB straight arm pulldowns or RB laying prone pulldowns 5 X 12-15

3b) DB incline press 5 X 10-12

4a) RB or DB split stance single leg RDL 5 X’s 20 EL

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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 Workout 32.
Exercise Sets X Reps
1a) RB or DB bulgarian split squats (DB’s hang at sides) 5-6 X 6-8 EL
1b) GPP Upper Body

2a) RB seated low to high rows 5 X 20

2b) RB seated angled 2 arms biceps curls 4 X 12-15

3a) Flat DB flyes or DB floor presses 5 X 15-20

3b) RB facepulls or RB standing horizontal straight arm rear delts 5 X 10-12

4a) DB seated one arm triceps extensions 4 X’s 10-12 EA

4b) Any abs crunch or leg raises variation/calves/glutes 4 X 15-20

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