Weight Gain Regiments

Bear Johal

Sample Daily Regiment:

7am: Whey Protein + Milk

8am: Workout

9am: 4 eggs, hashbrown potatoes, and vegetables

12pm: Meal Replacement Shake (1 banana, 1 scoop whey, 1 scoop Greens, 3 tblsp raw hemp seed, 3 tblsp almond butter, ½ cup greek yogurt, 3 cups of whole milk)

3pm: chili, quinoa and cheese

7pm: 2 chicken breasts, yams, and vegetables

10pm: Bedtime Shake (8oz whole milk, 4 tbsp almond butter, 2 raw eggs, 3 tbsp chia seeds, 1 tsp vanilla extract, ½ tsp cinnamon)

~3L of whole milk (for calories)
~3 cups of green tea (for health)



Inspired by “The 4 Hour Body” and “Occam’s Protocol”

“The Minimalist Routine”

All workouts 30 mins
Each exercise 1 set and 7 reps
Each exercise 5/5 cadence (5 seconds up, 5 seconds down)
Last repetition performed until failure

Workout A – Rest – Workout B – Rest – Workout C – Rest

I will be working out a grand total of 6 hours in the entire month. The goal is to elicit maximum gains with minimal effort, emphasizing recovery time and therefore growth time.

Workout A (Tuesday)
1. Yates row with EZ bar
2. Barbell overhead shoulder press
3. 6-Minute Abs

Workout B (Thursday)
1. Incline bench press
2. Squat x 10
3. Stationary Bike (3 Minutes)

Workout C (Sunday)
1. Deadlift
2. Weighted dips
3. 6-Minute Abs


Deep Dan

Sample Daily Regiment:

11am – shake (2 cups milk, 2 scoops whey, 2 tbsp olive oil)

1pm: Workout

2pm: Shake (2 cups milk, 2 scoops whey)

3pm: 4 eggs, chicken things, and vegetables

7pm: Beef and veggie stir-fry with white rice

10pm: Milk and mixed nuts

1am: Bedtime

~3L whole milk (for calories)



Inspired by “ExRx.net” and “The Chronicles of Deep Dan”

 “The Soviet Russia Routine”

Chest, Back (2 in 1 day), Legs, Shoulders/Arms, OFF. Repeat
Each exercise 3 sets 8-12 reps

4 days on, 1 day off

Incline bench
Decline bench
Cable Press
Lateral Raises

Back (AM – Lat focus):
Weighted Chins
DB rows
Lat Pulldowns
One armed T-bar rows

Back (PM – Upper/lower/mid trap focus):
Cable Rows
HS row machine
Rear delt raises
BB Shrugs

Front Squat
Romanian Deadlifts
Leg Press
Leg curls
Calf Raises
Ab roller
Side planks

Lateral Raises
DB Shoulder press
Rear Delt Raises
DB Curls
BB Curls
JM Press

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