6 Month Bodybuilding Workout Plan for Skinny Guys with PDF

Many people want to bolster their muscles, beef up mass, and build a defined physique. However, going from skinny to muscular requires consistent lifting, proper eating, and a little knowledge of how muscles grow.

In this article, I’ll share the ultimate 6 month bodybuilding workout plan for skinny guys who want to feel and look strong, the best tips for maximizing this workout plan and achieving optimal results, and a PDF file of this program so you can keep it handy.

If you’re looking for a well-crafted, easy-to-follow, and effective workout program to build strength and muscle, explore this guide.

ABOUT PROGRAM

This program includes multiple training splits, including the full-body, push-pull-legs (PPL), upper-lower, and muscle-group splits.

The program will start with a three-day weekly full-body routine and end with a six-day weekly muscle-group split.

The combination of different workout splits helps promote strength and hypertrophy.

The sessions in the first couple of months will take 45-60 minutes, while the last few months will take 60 to minutes to complete.

Males and females can both use this program to improve their fitness.

Okay, let’s uncover the workout plan.

The Ultimate 6 Month Workout Plan for Skinny Guys to Build Muscle

• Month 1 – Full Body Workout
• Month 2 – Push/Pull/Legs
• Month 3 – Compound Split
• Month 4 – Upper/Lower Split
• Month 5 – Hybrid Split
• Month 6 – Muscle Group Split

Month 1 – Full Body Workout

You’ll do a three-day full-body weekly workout routine in your first month to start your skinny-to-muscular journey.

The full-body training is a great way to build foundational strength, increase cardiovascular fitness, and scale your fitness to the next level.

Perform three sets of 10 to 15 reps with 1 to 3 minutes of rest in between.

Week 1

Monday	Wednesday	Friday
DB Farmer’s Walk	Machine Leg Press	V-Grip Lat Pulldown
Dumbbell Front Squat	DB Overhead Press	SM Flat Bench Press
SM Incline Bench Press	DB Lateral Raises	Rope Pushdown
Front Lat Pulldown	Seated Cable Row	Reverse Pec Deck Fly
Chinups	Pec Deck Fly	Machine Leg Curl

Week 2

Monday	Wednesday	Friday
DB Farmer’s Walk	Machine Leg Press	V-Grip Lat Pulldown
Dumbbell Front Squat	Flat DB Bench Press	Cable Seated Rowing
DB Overhead Press	Machine Chest Fly	Reverse Pec Deck Fly
Chinups	Lateral Raise	Machine Leg Curl
1-arm Dumbbell Row	Bent-over Row	Machine Calf Raises

Week 3

Monday	Tuesday	Wednesday
DB Front Lunges	Dumbbell Front Squat	Machine Leg Press
SM Incline Bench Press	Dumbbell Overhead Press	Bent-over Row
1-arm Dumbbell Row	Bent-over Lateral Raises	Dumbbell Pullover
Rope Pushdown	Seated Cable Row	Reverse Pec Deck Fly
Biceps Curl	Pec Deck Fly	Machine Leg Curl

Week 4

Monday	Tuesday	Wednesday
DB Farmer’s Walk	Machine Leg Press	V-Grip Lat Pulldown
Dumbbell Front Squat	DB Overhead Press	SM Flat Bench Press
Incline DB Bench Press	DB Lateral Raises	Rope Pushdown
Front Lat Pulldown	Seated Cable Row	Reverse Pec Deck Fly
Chinups	Pec Deck Fly	Machine Leg Curl

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Month 2 – Push/Pull/Legs

The push-pull-leg (PPL) is a popular training split among bodybuilders.

It involves doing push movements on day one, the pull exercises on day two, and leg workouts on day three.

The push day includes the training of the chest, triceps, and shoulders; the pull day involves back, biceps, and posterior delt training; and the leg day includes the quad, ham, glute, and calves workout.

I’ve embedded a three-day PPL split in the second week of a six-month skinny guy workout routine. This will help you strengthen your foundation and progress your fitness for performing more challenging exercises.

Rep/sets instructions:

• Sets: 3-4
• Reps: 8-12
• Rest b/w sets: 1-3 minutes

Week 1

Push Workout (Monday)	Pull Workout (Wednesday)	Legs Day (Friday)
Dumbbell Flat Bench Press	Front Lat Pulldown	DB Front Squat
Machine Incline Bench Press	Seated Cable Rowing	DB Front Lunges
Pec Deck Fly	1-arm Dumbbell Row	Cybex Leg Press
DB Front Delt Raises	Chin-ups	Machine Leg Curl
DB Lateral Delt Raises	Reverse Pec Deck Fly	DB Hip Thrust

Week 2

Push Workout (Monday)	Pull Workout (Wednesday)	Legs Day (Friday)
Machine Incline Bench Press	V-Grip Lat Pulldown	Barbell Back Squat
High to Low Cable Fly	Seated Cable Rowing	DB Front Lunges
Arnold Press	Bent-over Barbell	Leg Extension
Cable Lateral Delt Raises	Facepull	Leg Curl
Rope Pushdown	Barbell Curl	Calf Raises

Week 3

Push Workout (Monday)	Pull Workout (Wednesday)	Legs Day (Friday)
Dumbbell Flat Bench Press	Front Lat Pulldown	DB Front Squat
Machine Incline Bench Press	Seated Cable Rowing	DB Front Lunges
Pec Deck Fly	1-arm Dumbbell Row	Cybex Leg Press
DB Front Delt Raises	Chinups	Machine Leg Curl
DB Lateral Delt Raises	Reverse Pec Deck Fly	DB Hip Thrust
1-Arm Overhead Tris Extension	Hammer Curl	Calf Raises

Week 4

Push Workout (Monday)	Pull Workout (Wednesday)	Legs Day (Friday)
Machine Incline Bench Press	V-Grip Lat Pulldown	Barbell Back Squat
High to Low Cable Fly	Seated Cable Rowing	DB Front Lunges
Arnold Press	Bent-over Barbell	Leg Extension
Cable Lateral Delt Raises	Facepull	Dumbbell RDL
Bar Dips	Barbell Curl	Leg Curl
Rope Pushdown	Wrist Extension	Calf Raises

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Month 3 – Compound Split

You’ll primarily do compound exercises in the third month. The compound movements engage multiple muscles simultaneously and stimulate strength and muscle growth.

Also, there will be four training sessions per week instead of this during this time.

Schedule for 3rd Month:

• Monday – Chest, Arms, and Legs
• Tuesday – Back, Shoulder, and Core
• Thursday – Legs, Chest, and Arms
• Friday – Back, Shoulder, and Core

Week 1

Monday	Tuesday	Thursday	Friday
Machine Leg Press	Conventional Deadlift	Barbell Back Squat	Bent-Over Barbell Row
Flat Barbell Bench Press	Pull-ups	Deficit Push-ups	Seated Cable Row
Incline DB Bench Press	Seated Cable Row	Bar Dips	Incline DB IYT Raises
Bar Dips	Arnold Press	Chinups	Barbell Shrug
Chin-ups	Hanging Knee Raises	Diamond Push-ups	Plank (1-min x 3)

Week 2

Monday	Tuesday	Thursday	Friday
Barbell Back Squat	Bent-Over Barbell Row	Front Lunges	Conventional Deadlift
Flat Barbell Bench Press	Pull-ups	Deficit Push-ups	Elevated Plank Row
Bar Dips	Seated Cable Row	Dumbbell Pullover	Standing DB IYT Raises
Chin-ups	Arnold Press	Bar Dips	Barbell Shrug
DB Romanian Deadlift	Decline Crunches	Chinups	Kneeling DB H2L Chop

Week 3

Monday	Tuesday	Thursday	Friday
Machine Leg Press	Conventional Deadlift	Barbell Back Squat	Bent-Over Barbell Row
Flat Barbell Bench Press	Pull-ups	Deficit Push-ups	Seated Cable Row
Incline DB Bench Press	Seated Cable Row	Bar Dips	Incline DB IYT Raises
Bar Dips	Arnold Press	Chinups	Barbell Shrug
Chin-ups	Hanging Knee Raises	Diamond Push-ups	Plank (1-min x 3)

Week 4

Monday	Tuesday	Thursday	Friday
Barbell Back Squat	Bent-Over Barbell Row	Front Lunges	Conventional Deadlift
Flat Barbell Bench Press	Pull-ups	Deficit Push-ups	Elevated Plank Row
Bar Dips	Seated Cable Row	Dumbbell Pullover	Standing DB IYT Raises
Chin-ups	Arnold Press	Bar Dips	Barbell Shrug
DB Romanian Deadlift	Decline Crunches	Chinups	Kneeling DB H2L Chop

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Month 4 – Upper/Lower Split

The upper-lower split involves training the upper and lower body on separate days. And it is one of the most effective training splits for strength and muscle gain.

Here’s a five-day upper-lower split that you’ll do in the fourth month of the skinny guy workout program:

• Monday – Chest and Triceps
• Tuesday – Lower Body
• Wednesday – Back and Biceps
• Thursday – Lower Body
• Friday – Shoulder and Core

Monday – Chest and Triceps

Workout	Sets	Reps	Rest
Barbell Bench Press	4	8-12	2-3 min
Incline DB Bench Press	3	8-12	1-2 min
Pec Deck Fly	4	12-15	1-2 min
Bar Dips	3	6-10	1-2 min
Skull Crushers	3	10-12	1-2 min
Rope Pushdown	3	12-15	1-2 min

Tuesday – Lower Body

Workout	Sets	Reps	Rest
Barbell Back Squat	4	6-10	2-3 min
Leg Extension	3	12-15	1-2 min
Dumbbell Step-up	2	8-10	1-2 min
Machine Leg Curl	4	12-15	1-2 min
Barbell Hip Thrust	3	8-12	1-2 min

Wednesday – Back and Biceps

Workout	Sets	Reps	Rest
Pull-ups	3	6-10	1-2 min
Lat Pulldown	4	10-12	2-3 min
Seated Cable Rowing	4	10-12	2-3 min
1-arm Dumbbell Row	3	10-12	1-2 min
EZ Barbell Curl	2	15-20	1-2 min
Hammer Curl	2	15-20	1-2 min
Preacher Curl	2	15-20	1-2 min

Thursday – Lower Body

Workout	Sets	Reps	Rest
Dumbbell Lunges	3	8-10	1-2 min
Machine Leg Press	4	12-15	2-3 min
DB Pop Squat	3	8-10	1-2 min
Romanian Deadlift	4	8-10	1-2 min
Calf Raises	3	15-20	1-2 min

Friday – Shoulder and Core

Workout	Sets	Reps	Rest
Dumbbell Arnold Press	4	8-12	2-3 min
Dumbbell Lateral Raises	4	10-12	1-2 min
Rear Delt Dumbbell Fly	4	10-12	1-2 min
DB/BB Shoulder Shrug	3	10-12	1-2 min
Hanging Knee Raises	2	15-20	45-sec
High-2-Low Cable Chop	2	10-15	45-sec
Kneeling Cable Crunches	2	10-15	45-sec
Forearm Plank	2	1-min	45-sec

Month 5 – Hybrid Split

The hybrid split program involves a combined workout of the upper and lower body. It will be slightly different than the upper/lower split but can be equally or more effective.

Here’s the schedule for the fifth month:

• Day 1 – Chest and Triceps, and Core
• Day 2 – Back, Biceps, and forearms
• Day 3 – Quad, Calves, and Shoulders
• Day 4 – Chest and Triceps, and Core
• Day 5 – Back, Biceps, and forearms
• Day 6 – Shoulders, Hamstrings, and Glute

Day 1 – Chest and Triceps, and Core

Exercise	Sets	Reps	Rest
Barbell Flat Bench Press	4	8-12	2-3 min
Incline DB Bench Press	3	10-12	2-3 min
Machine Chest Fly	3	12-15	1-2 min
Parallel Bar Dip	3	6-10	1-2 min
Skull Crusher	2	10-12	1-2 min
Rope Pushdown	2	15-20	1-2 min
Hanging Knee Raise	2	10-15	45-sec
Kneeling Cable Crunches	2	10-15	45-sec

Day 2 – Back, Biceps, and Forearms

Exercise	Sets	Reps	Rest
Deadlift	4	5	3-min
Front Lat Pulldown	3	10-12	2-min
Seated Cable Rowing	3	10-12	2-min
Single-Arm Dumbbell Row	3	8-10	1-2 min
Seated Cable Curl	2	15-20	1-2 min
Hammer Curl	2	15-20	1-2 min
Forearm Extension	2	15-20	1-min

Day 3 – Quadriceps, Calves, and Shoulders

Exercise	Sets	Reps	Rest
Back Squat	4	6-12	3-min
Leg Extension	3	15-20	1-2 min
Calf Raises	3	15-20	1-2 min
Barbell Overhead Press	3	10-12	1-2 min
Dumbbell Lateral Raise	4	10-12	1-2 min
Seated Rear Delt Raise	4	10-12	1-2 min

Day 4 – Chest and Triceps, Core

Exercise	Sets	Reps	Rest
Incline Machine Bench Press	4	8-12	2-3 min
High to Low Cable Fly	4	10-12	2-3 min
Weighted Pushup	3	8-10	2-3 min
Skull Crusher	3	10-12	1-2 min
1-arm Overhead Tricep Extension	2	15-20	1-2 min
Triceps Kickback	2	15-20	1-2 min
Hanging Knee Raises	2	15-20	1-2 min
Decline Bench Crunches	2	10-12	1-2 min

Day 5 – Back, Biceps, and Wrist

Exercise	Sets	Reps	Rest
Pull-ups	3	6-12	1-2 min
Front Lat Pulldown	4	8-12	2-3 min
Seated Cable Rowing	4	8-12	2-3 min
T-Bar Row	3	8-12	2-3 min
Incline Dumbbell Curl	2	8-10	1-2 min
Preacher Curl	2	10-12	1-2 min
Hammer Curl	2	10-12	1-2 min

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise	Sets	Reps	Rest
Dumbbell Arnold Press	3	8-10	2-3 min
Leaning Cable Lateral Raise	3	8-10	2-3 min
Rear Delt Machine Flyes	3	10-12	2-3 min
Shoulder Shrug	3	10-12	1-2 min
DB Romanian Deadlift	3	6-8	2-3 min
Leg Curl	3	15-20	1-2 min
Hip Thrust	3	10-12	2-3 min

Month 6 – Muscle Group Split

The muscle group split allows you to train each muscle individually. It is also known as Bro-split.

The Bro-split is a straightforward and effective training schedule and can help you increase strength and improve muscle definition.

Here’s the schedule for the sixth month of this ultimate routine.

• Day 1 – Chest
• Day 2- Legs
• Day 3 – Back
• Day 4 – Shoulder
• Day 5 – Biceps and Core
• Day 6 – Triceps and Core
• Day 7 – OFF

Day 1 – Chest

Exercises	Sets	Reps	Rest
Flat Bench Press	4	8-12	2-3 min
Incline DB Bench Press	4	8-12	2-3 min
Seated Peck Fly	4	15-20	1-2 min
Parallel Bar Dips	3	10-12	2-3 min
Dumbbell Pullover	3	10-12	2-3 min

Day 2- Legs

Exercises	Sets	Reps	Rest
Barbell Back Squat	4	6-12	2-3 min
Leg Press	4	10-12	2-3 min
Leg Extension	3	15-20	1-2 min
Machine Leg Curl	3	15-20	1-2 min
Barbell Hip Thrust	3	10-12	1-2 min
Calf Raises	3	15-20	1-2 min

Day 3 – Back

Exercises	Reps	% of 1RM	Rest
Pullups	AMRAP X 3	Bodyweight	2 min
Front Lat Pulldown	15, 12, 10, 8	50%, 60%, 70%, 75%	2 min
Seated Cable Rowing	15, 12, 10, 8	50%, 60%, 70%, 75%	2 min
Bent-over Barbell Row	10-12 x 3	50-70%	2 min
Cable Facepull	10-12 x 3	50-60%	2 min

Day 4 – Triceps and Abs

Exercises	Sets	Reps	Rest
Bar Dips	3	10-12	2-min
Skull Crusher	3	10-12	2-min
Rope Pushdown	3	10-12	1-min
1-arm Overhead Tricep Extension	3	10-12	1-min
Triceps Kickback	3	10-12	1-min
Hanging Knee Raises	2	15-20	30-sec
Decline Cable Crunches	2	10-12	30-sec
High-to-Low Cable Chop	2	10-12	30-sec

Day 5 – Shoulder

Exercises	Sets	Reps	Rest
Military Press	3	8-12	2-min
Dumbbell Front Raise	3	8-12	2-min
Dumbbell Lateral Raises	4	10-12	2-min
Bent-over Rear Delt Fly	3	10-12	2-min
Reverse Pec Deck Fly	3	10-12	2-min
DB/Barbell Shrug	3	10-12	2-min

Day 6 – Biceps and Core

Exercises	Sets	Reps	Rest
Chinups	4	6-10	2-min
EZ Barbell Curl	3	15-20	2-min
Cable Curl	3	12-15	2-min
Preacher Curl	3	12-15	2-min
Hammer Curl	3	12-15	2-min
10-min Core Workout	–	–	–

Key Tips for Maximizing Your Workout Plan and Achieving Optimal Results

1. Pre-Workout Meal

A good pre-workout meal sets the foundation for an effective workout session. The pre-workout meal helps you perform better during the workout and supports muscle-building.¹ Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186/s12970-016-0138-7

You should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.

Examples of pre-workout foods include:

1. Protein Shake
2. Chicken Salad
3. Dried Fruits
4. Oatmeal
5. Energy Bars
6. Peanut Butter and Toast
7. Yogurt with Fruit/Granola
8. Fruit Smoothies
9. Eggs

2. Workout When You Feel Energetic

Working out when you feel active lets you put your 100 percent into the workout. It could be morning, afternoon, or evening.

3. Warm up Before Lifting

Warm-up is a crucial part of any weight training routine as it helps prevent injuries and improve performance. The goal is to increase blood flow and heart rate and get yourself ready for weight training. You can do some low-intense cardio exercises (not stretching), such as jogging, jumping jacks, running on the treadmill, or bicycling, for 5 minutes to get ready.

4. Keep yourself hydrated during the workout

Several studies have shown keeping yourself hydrated during the workout is essential to prevent injuries and uneasiness and enhance performance. So, it is best to drink water when you feel hypohydration.² Judelson DA, Maresh CM, Farrell MJ, et al. Effect of hydration state on strength, power, and resistance exercise performance. Med Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249/mss.0b013e3180de5f22, ³Judelson DA, Maresh CM, Yamamoto LM, et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. J Appl Physiol (1985). 2008;105(3):816-824. doi:10.1152/japplphysiol.01010.2007

5. Post-workout stretching and cool down

Most people often miss post-workout stretching, but many athletes and coaches recommend doing this. It may have a positive impact on your training because it helps reduce muscle soreness.⁴ Andersen, J C. “Stretching before and after exercise: effect on muscle soreness and injury risk.” Journal of athletic training vol. 40,3 (2005): 218-20

6. Post-workout Meal

The post-workout meal plays a crucial role in building muscles. You can have a great workout session, but if you don’t consume the protein and carbs after the workout, your muscles might not grow.

That’s why you should have a great meal after the resistance training to maximize your results. There’s no scientific evidence that taking a post-workout meal just after the workout elicits better results. Still, it is good to take your meal as soon as you finish the workout.

I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).

Examples of Post-Workout Meals:

• Protein shake and banana.
• Oatmeal with yogurt, almonds, and berries.
• Chicken burrito with salad and cheese.
• Grilled chicken with roasted vegetables and rice.
• Egg omelet with avocado on whole grain toast.
• Salmon with sweet potato.
• Whole grain crackers with cheese and fruit.

7. Make Progress

Increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.

8. Creator note

You can make any changes you want in this program. For example, you can increase and decrease repetitions, sets, interval time, and the daily workout duration. You can also replace any exercise you don’t like.

Can This 6-Month Routine Transform Your Physique from Skinny to Muscular?

Working out consistently for six months will most probably help you transform your physique to a certain extent.

However, you should understand that muscle building is a process, and it takes time to cultivate. For some people, it can take up to six months to see some noticeable changes, while for others, it can take more than a year, depending on several factors, including workout consistency, diet, recovery, progression, and genetics.

Related: How Long Does It Take To Build Noticeable Muscle?

You can get the best workout plan for muscle building from renowned certified professionals in the world, but if you do not follow the routine consistently and consume the required nutrition, you won’t be able to achieve the best results in your entire life.

So, make sure you stay committed to your goal and work on that to see the noticeable changes.

Download The Skinny Guy Workout Plan PDF

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If you train at home with little or no equipment, you can explore this six-month bodyweight workout plan.

References

• 1
  Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186/s12970-016-0138-7
• 2
  Judelson DA, Maresh CM, Farrell MJ, et al. Effect of hydration state on strength, power, and resistance exercise performance. Med Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249/mss.0b013e3180de5f22
• 3
  Judelson DA, Maresh CM, Yamamoto LM, et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. J Appl Physiol (1985). 2008;105(3):816-824. doi:10.1152/japplphysiol.01010.2007
• 4
  Andersen, J C. “Stretching before and after exercise: effect on muscle soreness and injury risk.” Journal of athletic training vol. 40,3 (2005): 218-20