30-Day Full Body Challenge for Skinny Guys: Build Muscle With Just Bodyweight

If you're a hardgainer who struggles to put on size — no gym, no problem. This 30-day full body challenge is designed specifically for skinny guys who want to gain muscle, build strength, and develop a consistent training routine using nothing but their bodyweight.

If you've been spinning your wheels with random workouts or you're just starting out and feel overwhelmed, this is your clear and effective roadmap. This plan actually works — not because it’s complicated, but because it’s consistent, challenging, and progressive.

If You're Skinny and Struggling to Gain Muscle...

You’re not lazy. You’re not broken. You just haven’t had a plan that works for your body type — one that’s designed for fast metabolism, low appetite, and minimal equipment. I get it. I was stuck at 140 lbs for years until I finally figured out what actually works for skinny guys.

This challenge is your first step. It’s simple, it’s tough, and it will build the habits and foundation you need to actually grow muscle — without any fluff.

Let’s break down what you’ll be doing and why it works so well.

Why This Challenge Works for Hardgainers

1. High Volume = Muscle Stimulus
Skinny guys often underestimate how much training volume they actually need to grow. 100 reps of key movements like pushups, squats, lunges, and glute bridges ensures you’re stimulating the muscles often enough to spark growth.

2. Full Body Split for Recovery and Growth
You’ll train upper body on Monday, Wednesday, Friday, and legs + glutes on Tuesday and Thursday. This setup gives each muscle group 48–72 hours of rest — the sweet spot for bodyweight recovery while keeping the stimulus high.

3. Progressive Overload Without Weights
Even with bodyweight moves, you can progress weekly by:

• Reducing rest time between sets

• Increasing time under tension (slower reps)

• Improving form and range of motion

• Adding holds or pulses

Don’t let anyone tell you you need a gym to get results.

🔥 The 30-Day Challenge Breakdown

Here’s exactly what you’ll be doing each week. No equipment needed — just grit. Each exercise can be broken up into sets and reps depending on your level and as you progress try to do it in as few sets as possible. 10 sets of 10 reps could be a good starting point and you can adjust. Make sure to grab your free printable workout tracker here.

Monday, Wednesday, Friday – Upper Body Focus

100 Pushups
Works: Chest, triceps, shoulders

100 Pull-ups (or substitute with bodyweight rows under a table or towel rows)
Works: Back, biceps, core
Beginner variation: Do negatives or band-assisted pullups to start.

100 Leg Raises
Works: Lower abs, hip flexors
Keep your core tight — no momentum.

Tuesday, Thursday – Glutes & Legs Focus

100 Squats
Works: Quads, glutes, hamstrings
Add a 1-second pause at the bottom for more burn.

100 Lunges (50 each leg)
Works: Glutes, hamstrings, balance
Keep your chest up and go deep for full range.

100 Glute Bridges
Works: Glutes, core
Squeeze your glutes at the top for 2 seconds.

Saturday & Sunday - Rest

Tips to Maximize Results

1. Don’t Skip Calories

Training is only half the equation. To actually gain muscle, you need to be in a caloric surplus. That means eating more than you think you need.
Add olive oil to your meals, drink whole milk, and snack on calorie-dense foods like peanut butter, trail mix, and bananas.

2. Track Your Reps and Time

If it takes you 40 minutes to finish everything Week 1, aim for 35 minutes by Week 2. Tracking makes progress visible.

3. Sleep = Growth

You grow in your sleep — not during the workout. Aim for 7–9 hours per night minimum, especially while pushing high-volume workouts like this.

4. Hydration & Electrolytes

Water matters. But don’t forget salt and potassium too. Dehydration = poor performance = less gains.

💡 What to Expect by Day 30

If you stay consistent, here’s what you’ll start to notice by the end of the challenge:

• Increased endurance and work capacity

• A fuller, more pumped upper body look

• Stronger glutes and more defined legs

• Visible muscle growth in your chest, arms, and core

• A new mindset: “I actually can build muscle.”

💬 Real Talk: Will This Make You Huge?

Let’s be honest: 30 days won’t turn you into a bodybuilder. But it will give you the foundation you need to finally gain control over your physique.

You’ll build muscle, confidence, and most importantly — momentum. That’s what most skinny guys are missing.

And once you’ve built that momentum, it’s time to level up…

👉 Ready to Go From Skinny to Jacked?

My guide, The Ultimate Muscle-Building Guide for Skinny Guys, gives you:

✅ Daily training plans
✅ High-calorie meal templates
✅ Bodyweight progressions that build real size
✅ Bonus tips on supplements, sleep, and recovery

👉 Grab it for just $20 here

It’s not magic. It’s what works — if you’re ready to finally build muscle and leave skinny behind for good.