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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG

 CONTENTS
CONGRATULATIONS… ............................................................................................................................................3

SUCCESS STUDENTS WHO HAVE FOLLOWED MY PROGRAMS.................................................................. 4

HOW TO USE THIS GUIDE…................................................................................................................................... 8

3000 CALORIE MASS GAIN MEAL PLAN (TRAINING DAY) ............................................................................ 9

3000 CALORIE MASS GAIN MEAL PLAN (NON TRAINING DAY) ................................................................. 11

MASS GAIN WORKOUTS....................................................................................................................................... 13

TRAINING SCHEDULE ............................................................................................................................................ 14

GAIN 10 POUNDS WORKOUT 1 ............................................................................................................................ 15

GAIN 10 POUNDS WORKOUT 2 ........................................................................................................................... 16

GAIN 10 POUNDS WORKOUT 3 ........................................................................................................................... 17

GAIN 10 POUNDS WORKOUT 4 ........................................................................................................................... 18

INTERESTED IN MORE DONE FOR YOU MEAL PLANS AND WORKOUTS? .............................................. 19

MY SUPPLEMENT RECOMMENDATIONS ........................................................................................................ 20

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Congratulations…
Hey!

Congratulations on getting a copy of my blueprint to gaining up to 10 pounds in 1

month.

In fact this is what my success stories and clients have used to successfully pack on
rock hard muscle and gain the confidence of their dreams…

If you don’t know me already, I’d like to introduce myself.

My name is Will, Founder and Head Coach at The Skinny Survivor and I have been
helping over 100,000 Skinny Guys to bulk up, gain weight and go from scrawny to
brawny.

In fact just a couple years ago I was the scrawny guy at 90 pounds of skin and bone
who got bullied by bigger guys everyday during college, was rejected by girls for
being too skinny and everyone knew me as “the lanky guy”

Now those same bullies follow me for advice on getting jacked.

So I hope I can help you get out of this mess too!

In this E book you will find my Mass Gain Meal Plan and Workout System, which if
you follow will help you gain 10 pounds of muscle fast!

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Success Students Who Have Followed
My Programs

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 How to use this guide…
On the next pages you will find your 3000 Calorie Meal Plan and Mass Gain
Workouts, which I suggest you, follow for at least the next month.

What makes my system work better than any other program out there is that it is
customised exactly for the Skinny Guy Body Type, from calories to macros to
specific workout methods.

By using my meal plan and workout system you will be tapping into key strategies
that I share on all of my social media platforms to help you eat more food, increase
your weight on the scale and build slabs of rock hard muscle. You’ll know exactly
what you need to eat and how to train in order to build the body of your dreams.

The strategies you will be using in this program include:

• My Micro Meal Method for Optimal Meal Frequencies

• The Golden Macronutrient Formula for more energy and better performance
inside and outside the gym

• Optimal Protein, Carb and Fat Ratios to ensure optimal growth

• Effective Workouts designed to help you pack on size and strength

• The Best Foods to eliminate bloating and make eating easy

So stick to everything I outline on the program over the upcoming months and you
are bound to get amazing results. Also make sure to let me know when you
succeed, I want to be the first to know about it!

PPS: Check out my Youtube Channel for more useful tips and tricks

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 3000 CAL

MASS GAIN MEAL PLAN

P:166 C:410 F:88
Use Canola Spray Oil to cook all meals

Breakfast: Morning Snack: Lunch:

Granola 90g/3oz Whey Protein 30g/1oz Chicken Breast:
Full Cream Milk Raisins 30g/1oz 200g/7oz (Weighed
200ml/6.8floz Cashews 30g/1oz Cooked)
Orange Juice White Rice: 90g/3oz
275ml/9.3floz (Weighed Raw)
Mixed Vegetables:
100grams/3.5oz
Virgin Olive Oil (Drizzle
10 ml over meal)

Afternoon Snack: Dinner: Evening Snack:

4 Rice Cakes + Jam White Fish Cooked: Orange Juice
80g/2.8oz 200g/7oz (Weighed 275ml/9.3floz
Cooked) Cashews 30g/1oz
White Rice: 90g/3oz
(Weighed Raw)
Mixed Vegetables:
100grams/3.5oz
Virgin Olive Oil (Drizzle
10 ml over meal)

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 3000 CAL

MASS GAIN MEAL PLAN

P:166 C:371 F:105
Use Canola Spray Oil to cook all meals

Breakfast: Morning Snack: Lunch:

Granola 90g/3oz Whey Protein 30g/1oz Chicken Breast:
Full Cream Milk Raisins 30g/1oz 200g/7oz (Weighed
200ml/6.8floz Cashews 30g/1oz Cooked)
White Rice: 90g/3oz
(Weighed Raw)
Mixed Vegetables:
100grams/3.5oz
Virgin Olive Oil (Drizzle
20 ml over meal)

Afternoon Snack: Dinner: Evening Snack:

3 Rice Cakes + Jam White Fish Cooked: Dried Mango 50g/1.8oz
60g/2oz 200g/7oz (Weighed Cashews 30g/1oz
Cooked)
White Rice: 90g/3oz
(Weighed Raw)
Mixed Vegetables:
100grams/3.5oz
Virgin Olive Oil (Drizzle
20 ml over meal)

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Mass Gain Workouts
During this Workout Program you will be performing 3-4 Full Body workouts a
week.

We will stick to training in hypertrophy rep ranges and focus on getting stronger
each week.

Each week on Day 4 you will have an accessory workout to fill in any weak points.

Tempo Explained
Tempo refers to how long each phase of a repetition should last in seconds. There
are four parts to every repetition. Here are what the numbers mean, and which part
of the repetition they correspond to:

For Example: 2-0-1-0 Tempo

First Number: Eccentric Portion (When the load goes towards the floor)

Second Number (Pause in the stretched position between eccentric and concentric
portions)

Third Number: Concentric portion (When the load is moving away from the floor

Fourth Number: Pause between repetitions

Note: Any time there is an “X” in one of the four tempo slots, it means you are to
perform that portion of the lift as explosively and powerfully as possible.

For example for a 3-2-X-0 Barbell Squat you would unrack the barbell from the
supports, take 3 seconds to lower it to the bottom of the movement where you will
pause for 2 seconds and then explode up as hard as possible.

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Training Schedule

DAYS WORKOUT

Gain 10 Pounds

MONDAY Workout 1

TUESDAY Rest

Gain 10 Pounds
WEDNESDAY
Workout 2

THURSDAY Rest

Gain 10 Pounds

FRIDAY Workout 3

Gain 10 Pounds

SATURDAY Workout 4

SUNDAY Rest

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Gain 10 Pounds Workout 1
Order Exercise Sets Reps Tempo Rest

Flat Barbell
60-90
A Bench 3-4 12/10/8/6 2-0-X-0
seconds
Press

Barbell 60-90
B 3-4 12/10/8/6 2-0-X-0
Back Squat seconds

Barbell
60-90
C Shoulder 3-4 12/10/8/6 2-0-X-0
seconds
Press

Barbell 60-90
D 3-4 12/10/8/6 2-0-X-0
Deadlift seconds

Hanging 60-90
E 3-4 12/10/8/6 2-0-X-0
Leg Raise seconds

Note: Shoot for 2.5kg weight increases every week

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Gain 10 Pounds Workout 2
Order Exercise Sets Reps Tempo Rest

Dumbbell 60-90
A 3-4 12/10/8/6 2-0-X-0
Chest Press seconds

Barbell 60-90
B 3-4 12/10/8/6 2-0-X-0
Back Squat seconds

Seated
Dumbbell 60-90
C 3-4 12/10/8/6 2-0-X-0
Shoulder seconds
Press

Weighted
60-90
D or Assisted 3-4 12/10/8/6 2-0-X-0
seconds
Pull-up

Close Grip
60-90
E Bench 3-4 12/10/8/6 2-0-X-0
seconds
Press

Note: Shoot for 2.5kg weight increases every week

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Gain 10 Pounds Workout 3
Order Exercise Sets Reps Tempo Rest

Machine 60-90
A 3-4 12/10/8/6 2-0-X-0
Chest Press seconds

Barbell 60-90
B 3-4 12/10/8/6 2-0-X-0
Back Squat seconds

Machine
60-90
C Shoulder 3-4 12/10/8/6 2-0-X-0
seconds
Press

Machine 60-90
D 3-4 12/10/8/6 2-0-X-0
Row seconds

Decline Ab 60-90
E 3-4 12/10/8/6 2-0-X-0
Crunch seconds

Note: Shoot for 2.5kg weight increases every week

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 Gain 10 Pounds Workout 4
Order Exercise Sets Reps Tempo Rest

Machine
60-90
A Lying Leg 3-8 8 2-0-X-0
seconds
Curl

Barbell 60-90
B 3-4 12/10/8/6 2-0-X-0
Bicep Curl seconds

Cable Rope
60-90
C Tricep 3-4 12/10/8/6 2-0-X-0
seconds
Extension

60-90
D Face Pull 3-4 12 2-0-X-0
seconds

Leg Press
60-90
E Machine 3-4 12-15 2-0-X-0
seconds
Calf Raise

Note: Shoot for 2.5kg weight increases every week

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 INTERESTED IN MORE DONE FOR
YOU MEAL PLANS AND WORKOUTS?
Click here to order my complete collection of Simple, Mass Gain
Meal Plans that include every calorie level for Training and Non
Training Days with zero guesswork!

Bonuses
• Hollywood Abs – 6 Weeks to a Solid 6 Pack
• The Mass Gain Cookbook – Easy Recipes to Bulk Up Fat
• Mass Gain Meal Plans – Full Set
• Mass Gain Workouts – Full Set

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG
 MY SUPPLEMENT
RECOMMENDATIONS
Whey Protein – Boosts muscle recovery and speeds up muscle growth

Fish Oil – Reduces inflammation and reduces muscle soreness

Vitamin D – Promotes strong immunity and increases energy/testosterone

Creatine – Increases Strength & Power Output

Multivitamin – Promotes overall health, energy and body function

ZMA – Supports Muscle recovery & restful sleep

Share your wins with us..

Got some awesome progress you want to share?
DM me on IG @theskinnysurvivor and I’ll give you a shoutout too!

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GAIN UP TO 10 POUNDS OF MUSCLE IN ONE MONTH | CREATED BY WILL TSENG