A Simple Hard Gainer Workout: Two Days, Six Compound Lifts
If you find it hard to put on size and strength, the answer is usually not a longer workout. More often it is a shorter, simpler one that you can recover from, repeat, and make a little harder over time.
This article lays out a simple two-day workout built on six compound lifts, explains why the approach suits hard gainers, and shows how to schedule and progress it.
The workout
There are two sessions, A and B, each with three compound lifts. You alternate between them.
Workout A
- Barbell back squat
- Barbell bench press
- Barbell bent-over row
Workout B
- Barbell deadlift
- Barbell overhead press
- Lat pulldown
That is the whole thing. Three lifts per session, six lifts in total, covering the major movement patterns: a squat, a hinge, a horizontal press, a vertical press, a horizontal pull, and a vertical pull.
Why this approach suits hard gainers
Big lifts, used well
Compound lifts work several large muscle groups at once. A short list of them covers most of the body without a long list of isolation exercises. Every session trains the lifts that matter most.
Recoverable
Hard gainers often struggle when they do too much. Three exercises per session keeps the total workload manageable, so you can recover between sessions and actually perform better next time. That is the whole point.
Easy to progress
With only six lifts, it is easy to see what you did last time and do a little more. This makes progressive overload simple to apply and simple to check.
Short sessions
Fewer exercises means shorter workouts. Shorter workouts are easier to fit into a busy week, and easier to keep doing for months. Consistency over a long period is what makes any plan work.
Nothing trained heavy twice in a row
Alternating A and B means the squat and the deadlift land in different sessions, as do the two presses and the two pulls. Each lift gets a break before its next turn.
How to schedule it
Train three days a week with a rest day between sessions, alternating A and B:
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Week 1 | A | B | A |
| Week 2 | B | A | B |
Over two weeks, you do each workout three times. If you miss a day, do not skip ahead; just do the next workout in the rotation when you are back. The order matters more than the weekday.
If three days a week is not realistic, two days still works. Simply alternate A and B each session.
Sets, reps, and warm-ups
Here is a simple, general structure you can start with:
- Warm up for each lift with a few lighter sets, building up toward your working weight.
- Working sets: 3 sets per exercise is a sensible default.
- Reps: a moderate range such as 5 to 8 reps per set suits these lifts well. Many lifters keep deadlifts toward the lower end of the range.
- Rest: take a few minutes between heavy sets, so you can perform each set well rather than rushing.
Choose a starting weight you can lift for the bottom of your rep range with control. Starting a little lighter than you think is fine; you will pass it quickly if it was too easy.
How to progress it
Use double progression:
- Work within your rep range, for example 5 to 8 reps.
- Each session, try to add a rep to your sets at the same weight.
- Once you hit the top of the range on all working sets, add a small amount of weight and start again at the bottom of the range.
Lower-body lifts like the squat and deadlift can usually take larger jumps than the presses. The overhead press in particular often moves in small increments, so be patient with it.
If you miss your reps, repeat the same weight next time. If you stall for several sessions on a lift, reduce the weight a modest amount and build back up. Our progressive overload guide covers stalls in more detail.
Track every session
Write down the weight and reps for every working set. With only six lifts, your log stays short and easy to read, and you will see your trends clearly. See How to Track Strength Progress for what to record and how to read it.
If gaining weight is part of your goal, track your bodyweight too, under consistent conditions, and look at the trend over weeks.
Eating and recovery
Training is the signal; eating and sleep are what let your body respond to it.
- Eat in a consistent calorie surplus, meaning you regularly eat more energy than you use.
- Get enough protein, spread through the day.
- Sleep well and take your rest days. They are part of the plan, not a break from it.
Needs vary a lot between people, so this article does not give numbers. A qualified professional, such as a registered dietitian, can help you set specifics.
When to change it
Run the workout long enough to progress on it. Consider changing something when:
- You have stalled on a lift for several weeks despite sleeping, eating, and training consistently, and backing off and rebuilding has not helped.
- You want more training volume and can recover from it, at which point a split like upper/lower may suit you better. See Push/Pull/Legs vs Upper/Lower vs Full Body.
Change one thing at a time, so you can tell what made the difference.
For the bigger picture on why this kind of plan works, read Hard Gainer? Why Progressive Overload Is the Lever You’re Missing, or browse the Hard Gainers hub.
Where FitRange fits
FitRange includes Hard Gainer A and Hard Gainer B, two compound-lift routines built from the same six lifts (A: barbell back squat, barbell bench press, barbell bent-over row; B: barbell deadlift, barbell overhead press, lat pulldown). They use the same automatic progression as the app’s other guided routines, and your first session sets your base. The sets, reps, and schedule above are a general approach; the app’s routines handle progression in their own way.
This article is general information, not personal advice. Consult a qualified professional, such as a doctor or registered dietitian, before starting a new workout or changing how you eat, especially if you have any health concerns.