Effective Workout And Diet Plan To Gain Weight

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If you follow your diet and workout plan properly in the long run, you’re gonna get the result. But most people are just not familiar with things like exactly what workouts to do or exactly what things to eat in order to build good muscles and gain weight. In this article, we’re going to tell you about all those things in detail.

Get Yourself Habitual

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When you first join a gym or make up your mind about working out at home, your starting point should be to give your body at least a week to get habitual to workout. Jumping straight to the heavy workout can cause injuries. You should follow the following workout plan in your first week.

Note – perform all the exercises of the first week with lightweight

  • Day 1, 3 and 5

Wide-Grip Lat Pulldowns – 2 sets of 10 reps

Biceps Curls – 2 sets of 8 to 10 reps

Squats – 2 sets of 6 to 8 reps

  • Day 2, 4 and 6

Font Dumbbell Raises – 2 sets of 10 reps

Side Dumbbell Raises – 2 sets of 10 reps

Seated One-Arm Overhead Extension – 2 sets of 10 reps

IIncline Dumbbells Press – 2 sets of 6 to 8 reps

The Workout Plan

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Once the first week is over and your body has become comfortable with weights, then it’s time to move to the actual workout.

Note- All the workouts that have no sets and reps mentioned in front of them, need to be done in 3 sets of 6 to 10 reps. You need to gradually increase the weight you lift as you get comfortable with a certain weight.

  • Day 1 and 4
  1. Back-

Wide grip lat pulldown

One-arm dumbbell row

Incline bench dumbbell row

Seated row

  1. Biceps-

Barbell bicep curl

Incline dumbbell bicep curl

Standing hammer curl

  1. Wrists-

Wrist curls

Reverse wrist curls

  • Day 2 and 5
  1. Chest-

Incline dumbbell press

Flat dumbbell press

Decline dumbbell press

Pec deck fly

  1. Shoulders-

Front dumbbell raises

Side dumbbell raises

Dumbbell shoulder raises

Incline dumbbell rear lateral raises

  1. Triceps-

Seated one arm overhead extension

Dumbbell seated overhead extension

Tricep cable pushdown

Reverse grip tricep cable pushdown

  • Day 3 and 6
  1. Thighs-

Cycling (at full pace) – 6 to 10 minutes

Free squats – 2 sets of 10 raps

Weighted Squats

Quad curls

Hamstring curls

  1. Calves-

Calf raises

Calf raise (with heels pointing outside)

 Calf raise (with heels pointing inside)

The Diet Plan To Gain Weight

  • Breakfast – 6 or 7 AM

8 tablespoons of Oats

1 medium Banana

1 handful whole Nuts

250 ml Milk

1 scoop Whey Protein

  • Snacks -9 AM

250 ml Milk

1 scoop Whey Protein

1 medium Banana

3 Strawberries

  • Lunch – 1 PM

2 slices of Whole Wheat Bread

6 slices of Tomatoes

Half Avocado

4 large eggs

  • Snacks – 4 PM

250 ml Milk

1 scoop Whey Protein

1 medium Banana

1 cup of Oatmeal

1 tablespoon Peanut Butter

  • Dinner – 8 PM

2 cups of Whole Wheat Pasta or Brown Rice

300 g Chicken or beef or fish (whatever you prefer)

150 g vegetables (Broccoli or Spinach)

  • Snack – 9:30 or10 PM

250 ml Milk

2 Fruits

A handful mix Nuts

1 scoop Whey Protein


Follow the above-mentioned workouts and diet on a regular basis and you’re surely gonna see some results within 2 months. Just keep going and stay consistent. One last thing to mention here is you should get a full sleep in order to allow your body to recover from the tiredness of the workout. Let us know if you liked this diet and workout plan.

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