The Perfect Workout Routine For Skinny Guys Who Want To Gain Muscle At Home

Think there’s no way to gain muscle at home?

Think again! It isn’t easy, but it is possible if you have the right workout routine for skinny guys and if you know how to eat correctly for maximum muscle gain. 

Whether you’re trying to build muscle after losing weight or just trying to reach your fitness goals, this workout routine for skinny guys who want to gain muscle at home will help you get where you want to be. 

If you’re one of the many skinny guys who want to build muscle but don’t have access to a gym or the money to join one, there are still plenty of ways to gain muscle at home. 

In fact, all you need are your own two hands and maybe a kettlebell or some resistance bands.

This workout routine for skinny guys at home will get you started on your journey to bulking up once and for all!

Can Skinny Guys Gain Muscle?

It’s possible, but it’ll take time and more dedication than the average person.

Yes, skinny guys have to eat more calories.

But on top of that, they’ll need to do strength training. 

The only problem is that many people don’t know how to find a workout routine for skinny guys at home.

Fortunately, we’ve compiled all the basics so you can start building muscle right away.

We’re going to cover a few topics today, from diet to exercise as well as cardio and supplements so stick around, we’ve got you covered!

First up, let’s talk about the most important meal of the day: breakfast.

Breakfast should include foods with high levels of protein (think eggs, egg whites, lean meat), whole grains (oatmeal), and healthy fats (avocado). 

Some good breakfast choices are oatmeal with almond milk or a protein shake with fruit and veggies. 

Next up is your lunchtime meal – this should include a balance between proteins and carbohydrates in order to fuel your body during workouts throughout the day. 

A good lunch option would be grilled chicken with brown rice or quinoa, sweet potato wedges, or fresh berries with Greek yogurt.

Dinner should also include some good protein sources like beef or fish.

And because you’re trying to gain weight you need the calories so a high-carb option like pesto pasta wouldn’t hurt.

Now let’s get into how you should be working out!

How Should A Skinny Guy Start Working Out?

Before we dive into the perfect workout routine for skinny guys, let’s talk about what to do first.

If you are skinny and you want to start working out, it’s important that you focus on building strength. 

This will be the key to helping you build muscle mass in your body.

As well as focusing on strength you want to add what’s called progressive overload to your routine.

This means every workout you want to be adding a few more reps or more load to the exercise. 

You also should start with compound bodyweight exercises because they are great at building strength and can easily be done anywhere as.

Adding a set of resistance bands to these kinds of exercises brings in a whole new level of resistance.

And lastly, aim for full body workout.

The more time you hit your muscle group each week the better.

That being said, don’t forget to have some rest days.

3-4 full body workouts every week is a great way to get started and give you 3 days to let your muscle recover and grow.

After all, it’s while they are resting that the growth happens.

How Many Hours Should A Skinny Guy Workout?

You’re probably thinking that you need to punish yourself with 3-4 hour sessions to put on some serious mass right?

Wrong! 30-45 minutes of exercise is all it takes.

And when you’re doing full body exercises with compound movements it’s much easier to achieve some serious muscle growth in a short amount of time.

Compound movements are exercises that use more than one joint.

When you move more joints you are using more muscle groups.

A push-up is a great example of this.

A push-up uses your shoulder and your elbow, so you are using all the muscles that control the movement in those joints.

Push-ups are also a great exercise for your core strength as well!

Which Exercise Helps To Gain Weight?

So compound exercises are the main type of exercise you want to focus on for building size and strength in your muscles so let’s have a look at some of these. 

The great thing is you can take all of these exercises a step further just by adding a resistance band or a kettlebell

Push Ups

workout routine for skinny guys at home - man-performing-a-push-up


workout routine for skinny guys at home - woman-doing-a-kettlebell-squat


workout routine for skinny guys at home - man-with-kettlebell-doing-goblet-lunges

Pull Ups

workout routine for skinny guys at home - behind shot of a man doing a pull up


workout routine for skinny guys at home - woman-with-resistance-band-doing-seated-row

Shoulder Press

workout routine for skinny guys at home - man-with-resistance-band-doing-shoulder-press

Should I Do Cardio If I’m Skinny?

A lot of people would say no.

But I’m going to say proceed with caution.

To gain weight you need to be in a calorie surplus.

This means eating more calories than you burn.

Too much cardio when you’re trying to gain weight can be counterproductive especially if you are really struggling to get enough food in.

You are probably better off using the energy with resistance training workouts that are going to build muscle.

If maintaining good cardio fitness is important then just remember you can always get it back.

Spend 6 months focusing on gaining some weight.

Sit at that weight for a while.

Then slowly bring the cardio training back in while maintaining a calorie surplus and you’ll be back to full fitness in a new heavier frame in no time.

I’ve done it plenty of times.

I spend a year bulking up from 160lb to 180lb then I went and ran a 50km ultra spartan race at my new heavier weight.

It was tough because I was heavier but the fitness was there.

How Can I Bulk Up At Home?

All of the principles we’ve been over so far can all be done at home.

I do the majority of my workouts at home or at the park.

I use resistance bands or kettlebells with bodyweight exercises.

All the programs you can purchase from my website are intended to be done at home.

You can also get a FREE copy of my Ebook, Train Wherever The F*ck You Want.

It has a sample training week included to get you started.

You can also check out some of the videos on my youtube channel to get you started. 

But the main things to remember with bulking up at home are. 

  1. Training for strength
  2. Progressive overload
  3. Eating in a calorie surplus
  4. Full body workouts
  5. Being consistent

Which Supplement Is Best For Skinny Guys?

The two supplements I would recommend taking are protein powder and creatine.

Let’s look at a few of the reasons why plus the protein and creatine I recommend you try.

Benefits Of Protein Powder

Protein is the bulking block of muscle growth.

Your body uses it to repair the muscle so they can grow back bigger and stronger.

Resistance training stresses and tears the muscle.

To deal with this your body makes sure your muscles are better prepared for the future by making the necessary adjustments to them.

And it needs protein to do this.

Two massive benefits of using a protein powder are that it’s an easy way to get 20-30g of protein in.

You’re going to be wanting to eat at least 120g of protein a day so adding the powder to a smoothie or another meal is an easy way to do this.

Whey protein powder is also a really fast-absorbing protein source.

So by getting it in soon after a workout your body can get to work repairing your muscles faster! 

I recommend using Optimum Nutritions Gold Standard protein powder. Click the link below to try it out.

Optimum Nutrition Gold Standard 100% Whey Protein
Optimum Nutrition Gold Standard 100% Whey Protein

Benefits Of Creatine

Creatine is the most researched and proven supplement on the market.

And it plays an important role in muscle growth.

Your body naturally produces creatine.

But by supplementing creatine you keep your stores full!

And you want full creatine stores!

When you perform any exercise your body uses ATP (adenosine triphosphate) to full the action.

The problem is, your body uses it in a fraction of a second.

It then loses its phosphate to become adenosine diphosphate.

Creatine becomes creatine phosphate in your body, and gives its phosphate to the newly created ADP to then return to its former glory as ATP again!

Simply put, creatine lets your body recycle energy meaning you can push harder for longer in a workout.

When you push your muscles harder for longer then grow back bigger and stronger.

Click the link below to get yourself some Universale Nutrition Creatine.

Universal Nutrition Creatine
Universal Nutrition Creatine

Skinny Guy Workout Plan

Ripped with resistance band is a program I put together to help you get bigger and stronger from the comfort of your own home.

All you need is a set of resistance bands and you’re good to get started

It’s a 6-week program but that doesn’t mean that once you finished it’s finished.

You can start again and up the intensity on the bands.

You can even add in a kettlebell as well.

Click this link here to check it out.

But failing that, grab a copy of my FREE Ebook. It’s a great place to get started.

Leave a comment and let me know what you think!