This app tailors workout plans based on your abilities, schedule & more. Free.

While gaining weight (quality weight, that is) is not easy, planning for quality weight gain can be. An exercise plan tailored to your schedule, equipment and ability can help, and that’s precisely what you’re getting. A tailored exercise regimen to facilitate your weight gain and help you build muscle and strength.

While we're going to help you put on size and get bigger, we'll also need to make you strong in order to lift heavier loads and apply more tension to your muscles. To that end you'll see a mixture of classic compound exercises performed in a hypertrophy range of 8-12 reps (a nice sweet spot in terms of load and time - though this will vary by exercise). Occasional exercises will be performed in a lower rep range to focus on strength - though this will depend on how strong you are currently. Mobility work will also be performed to reduce the risk of injury, and help ensure good movement patterns on your big lifts. We will limit traditional cardio in order to prevent interference of adaptation. The minimal cardio you will see is there to maintain work capacity and improve rate of recovery. Taken together and performed consistently, this exercise regimen can help you achieve and sustain your weight gain goals.