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Hardgainer Workout Plan
Templates: SDPUD Full Body • Full Body A/B • PPL Split. Printable. Trackable. 6 weeks.
What you get
SDPUD Full Body
The stubborn baseline
4 lifts. 3 days. Progression without excuses. Perfect when you need structure.
Full Body A/B
Better distribution
A/B rotation. A bit more volume, better spread, without falling apart.
PPL Split
More volume
Push • Pull • Legs. Makes sense when sleep, food and recovery are stable.
How to use it
1
Pick a template and select your week.
2
In the tables, enter weight, reps, RIR and notes per set.
3
Print or save as PDF. Your entries stay local in your browser.
FAQ
How does the tracking save my data?
Everything is saved locally in your browser (localStorage). No accounts, no upload, no server.
How do I get a PDF from this?
Use the Print button and choose “Save as PDF” in the print dialog. Tip: enable background graphics, otherwise it looks flat.
Which template should a hardgainer choose?
SDPUD if you want to avoid chaos. A/B if SDPUD is stable and you need better distribution. PPL only if recovery truly holds up.
What if joints complain or performance drops?
First reduce volume, then intensity. If you’re on PPL: go back to A/B. If A/B is still too much: back to SDPUD.
Hardgainer Performance Nutrition® • We supply your hard gains™