u/Great_Result1930

Hey everyone, I'll keep this real.

I know what it feels like to be the skinniest person in the room. To avoid mirrors. To wear extra layers so nobody notices how small you are. To feel like the gym is a place that's for everyone else but you.
At my lowest I weighed 109lbs. I was dealing with serious body image issues, the kind that mess with your head every single day, and on top of that I was battling anxiety and depression from a rough home environment growing up. The gym wasn't just about aesthetics for me. It was survival.

I'm now 136lbs, stronger than I've ever been, and more importantly, I actually feel comfortable in my own skin for the first time in my life.

I'm not a jacked influencer who's never struggled. I've lived exactly what you might be going through right now.

Who I help: Men who are naturally skinny or underweight, struggling to put on size, and if I'm being honest, dealing with more than just a physical problem. The confidence. The way you carry yourself. The anxiety around being seen. I get all of that.

What we work on together:
• A custom training program built specifically for hardgainers (not the generic stuff that doesn't work for us)
• A nutrition plan that actually makes gaining weight manageable, not "just eat more bro"
• Weekly check-ins so you're never figuring it out alone
• Daily support so you have someone in your corner every step
• The mental side: body image, confidence, building a relationship with your body that doesn't make you miserable

Where I'm at: I'm taking on 3 people to work with at a significantly reduced rate while I build my coaching portfolio. In exchange I ask for honest feedback and a testimonial if you get results (which you will if you show up).

This isn't a generic workout plan in a PDF. This is real, personalised coaching with someone who has been exactly where you are.

If any of this sounds like you, drop a comment or DM me. Tell me where you're at and what you're struggling with. No pressure, no pitch. Just a conversation.

God bless 🙏💪

My goal is Hypertrophy, athletic performance, and calisthenics. If you have any suggestion then go ahead and shoot 😊

Day 1 – Lower A + Core (Focus: Quads + Core)

Smith Machine Squat – 4 sets × 8-12 reps (2 RIR) | Rest 2-3 min

Dumbbell Romanian Deadlift – 3 sets × 8-12 reps (1-2 RIR) | Rest 2 min

Walking Lunges (bodyweight or light DB) – 3 sets × 10-12 steps each leg | Rest 90 sec

Standing Calf Raises (machine or DB) – 3 sets × 12-20 reps | Rest 60-90 sec

Hanging Leg Raises (or Knee Raises) – 3 sets × 8-15

Plank – 3 sets × 45-75 seconds

Day 2 – Upper A (Back Emphasis)

Bench Press (Barbell or Smith) – 4 sets × 6-10 reps (1-2 RIR) | Rest 2-3 min

Pull-Ups (assisted machine or bands if needed) – 4 sets × max reps (aim to add 1 rep weekly) | Rest 2 min

Seated Cable Row or Dumbbell Row – 4 sets × 8-12 reps | Rest 90-120 sec

Overhead Press (Dumbbell) – 3 sets × 8-12 reps | Rest 2 min

Face Pulls (cable) – 3 sets × 12-15 reps | Rest 60 sec

Bicep Curls (DB) + Tricep Pushdowns (cable) – 3 sets each × 10-15 | Rest 60 sec (superset)

Day 3 – Easy Run + Calisthenics

Run: 2–3 miles easy pace (Zone 2, conversational). Build volume slowly.

Calisthenics Circuit (home, 2-3 rounds, 90sec rest): – Pull-Ups or Inverted Rows – 5-10 reps – Push-Ups – 10-20 reps – Air Squats or Lunges – 15-20 reps – Plank or Dead Hang – 30-60 sec

Day 4 – Lower B + Core (Focus: Posterior Chain + Glutes)

Goblet Squat or Smith Squat – 4 sets × 8-12 (2 RIR) | Rest 2-3 min

Dumbbell Romanian Deadlift or Good Morning (light) – 4 sets × 8-12 (1-2 RIR) | Rest 2 min

Bulgarian Split Squats (rear foot elevated) – 3 sets × 8-12 each leg | Rest 90-120 sec

Glute Bridge or Hip Thrust (DB on hips) – 3 sets × 10-15 | Rest 90 sec

Calf Raises – 3 sets × 12-20

Cable Crunches or Russian Twists – 3 sets × 12-20 + Plank 45-60 sec

Day 5 – Speed / Tempo Run + Light Upper

Run: 1.5–2.5 miles with speed work (example: 1 mile easy + 4–6 × 200-400m faster efforts with 1-2 min jog recovery). Practice AFT pacing.

Light Upper (home or quick gym): – Push-Ups – 3 sets × 10-20 – Pull-Ups or Band Pull-Aparts – 3 sets – Dumbbell Rows – 3 sets × 10-12
each arm – Core of choice – 5-10 min

Day 6 – Upper B (Push + Shoulder Focus)

Incline Bench Press (Smith or DB) – 4 sets × 8-12 (1-2 RIR) | Rest 2-3 min

Pull-Ups or Lat Pulldown – 3-4 sets × 6-12 rest 2-3 min

Pec deck – 3 sets × 8-12 | Rest 2 min

Lateral Raises (DB) – 3 sets × 12-15

Rear Delt Flyes or Face Pulls – 3 sets × 12-15 each

Optional: Dips (assisted) – 3 sets