Best Bulking Program for Ectomorphs / Muscle-Building Program for Skinny Guys

We'll teach you how to gain 20 pounds in the next 20 weeks. Even if you have the metabolism (and stomach size) of a hummingbird.

Our workout routine and tutorial videos were made by Marco Walker-Ng, BHSc, PTS, PN, a certified strength coach with a health sciences degree who's helped college, professional, and Olympic athletes bulk up. He's also coached doctors, dietitians, college students, grandfathers, and nearly 10,000 naturally skinny "hardgainers." And he's personally gained 70 pounds at 10% body fat (naturally) and helped me, Shane, gain 60 pounds at 11% body fat.

Even so, your results may vary. Our reviews and testimonials don't guarantee that you'll achieve the same results. Everyone is different and these are just examples. However, we do have an "excellent" rating on third-party review sites, such as TrustPilot, and we stand behind our program with a full money-back guarantee.

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The Best Bulking Program for Ectomorphs, Hardgainers and skinny-fat guys who want to build muscle

Build Muscle Quickly & Leanly

Gain muscle leanly and aesthetically, building a thick chest, a wide back, broad shoulders, and burly arms.

The Best Bulking Program for Ectomorphs, Hardgainers and skinny-fat guys who want to build muscle

Become Truly Big & Strong

Radically improve your fully-body strength, overhaul your posture, and develop an athletic physique

The Best Bulking Program for Ectomorphs, Hardgainers and skinny-fat guys who want to build strength, mobility and flexibility

Thrive in your Body

Conquer your skinniness once and for all, becoming a true Beast of a man both in and out of the gym.

Jason's Testimonial

Jason S. gained 20 pounds in 11 weeks
If you are a skinny dude and it’s your dream to put on weight, this is absolutely the program you need.

If you put in the work to eat and lift according to the program, you will succeed. That’s all there is to it.

-Jason

Here's what you need to do the program

All of the amazing transformations you see around the site are from this Bony to Beastly Program. It covers absolutely everything you need to build muscle as quickly, safely, and aesthetically as humanly possible, and we’re here to help you through the entire process.

But to get these results, you need to be willing to:

  • Get access to weights: A gym membership is perfect, so is a barbell home gym, and so are a simple pair of heavy adjustable dumbbells. In fact, you could even do this with just a couple of kettlebells. But you do need something to lift, and free weights have, time and time again, proven themselves to be best for building muscle (largely due to their great resistance curves).
  • Lift those weights 3x per week: If you want to gain a full 20 pounds in 20 weeks, we recommend doing three workouts per week, each lasting about an hour. We’ll give you the exact program to follow, we'll teach you how to do all of the lifts, and we'll answer all of your questions, but you still need to show up and lift. And when you show up to lift, you need to challenge yourself, striving for gradual improvement.
  • Eat enough calories to gain weight: We're hardgainers, ectomorphs, skinny guys. Eating enough is hard, and you know that already. We'll teach what to eat, how to hack your appetite, and we'll even give you a recipe book full of the best bulking recipes. And you can do this as a vegetarian, while eating in a cafeteria, while eating meals with your family, or on a strict budget. We're flexible. But it's still up to you to get your calories in each day. It takes around 500 extra calories per day to gain a pound per week on the scale every week. Without those calories, you will not grow.

If you can commit to these three things, we can guarantee your results. That’s our promise to you, and we stand behind it with our full 90-day refund policy. If you're unhappy with the program for any reason, we'll issue a full refund. No hassle, no conditions, no fine print.

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We're the ectomorph experts, with millions of hardgainer readers, tens of thousands of naturally thin newsletter subscribers, and over 10,000 no-longer-skinny members of this specific program:

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Ash gaining 27 pounds in just his first 10 weeks!
How to Build Broad Shoulders

The Complete Bony to Beastly Program

Second Edition, Refined After 8 Years of Testing

The complete ectomorph bulking system. No fads or angles, tricks or pills.  Just a sound foundation of strenuous lifting, good nutrition, and quality sleep. This is a program you can (and should) proudly tell your physician about.

Best bulking program for ectomorphs / best muscle-building program for skinny guys

The Bony to Beastly eBook

This 250-page eBook covers the fundamentals of building a strong, functional physique with weights and nutrition.

And it's a bulking program for ectomorphs, so it's designed to help you leap over ecto-hurdles like:

  • A small stomach capacity
  • A meagre appetite
  • A fast metabolism
  • Lanky arms
  • A long spine
  • Crumbling posture
  • Skinny-fatness

We know you don’t have the bottomless, eager stomach that all the other programs take for granted. We’ll teach you all about appetite, energy density, digestion, and how to eat a proper ectomorph bulking diet.

Take advantage of your body type. We’ll teach you how to leverage your genetic advantages. For example, ectomorphs tend to have higher insulin sensitivity and metabolisms, allowing us to build muscle more quickly and leanly than other body types. Plus, we aren't struggling with obesity-related conditions, meaning that our approach to building a healthy exercise routine, diet, and lifestyle is rather different from the average person.

Overcome setbacks. Many skinny guys have poor posture, nagging aches, and digestion issues. We’ll help you work around any problems you have, one on one, in the member community. And in the process, you'll strengthen your digestive system and increase your bone density, tendon strength, joint health, stabilizer muscle strength, posture, and general health.

Ectomorph supplements. If you want to use supplements, you'll learn about the few supplements that are proven to help ectomorphs bulk up. You'll even learn how to make homemade workout shakes and protein bars. But supplements are

Most of all, we'll help you build muscle, gain weight, and crush the scale every week.

The best workout program for ectomorphs / best bulking exercises

The Workouts & Guide

We know you're in a hurry to build muscle. This isn’t one of those programs where you slowly, leanly build muscle over several years. No, we go after muscle gain mercilessly. This is the program where your extended family will be asking you if you’re on steroids at your next cousin's wedding. You won't be. We're all-natural. But people will be suspicious nonetheless.

To do this, we take the best tactics that bodybuilding, strength training, callisthenics and athletics training have to offer. (There's even a bit of strongman training in here.) All of it designed to help naturally skinny guys bulk up as quickly as possible. This is how Marco gained 70 pounds, how Shane gained 60 pounds, and how Jared gained over 20 pounds in a single month (which is an outlier case, given how underweight he was).

Ideal aesthetics. One of the reasons actors are able to make such impressive transformations isn't because they gain a lot of weight, it's because they gain a lot of weight in the right places. Now, we're not talking about targeting in your inner-upper chest or anything like that. But we are talking about focusing on more than just the squat, bench press, and deadlift. By including more overhead work for our shoulders, pulls for our upper backs, curls for our biceps, and extensions for our triceps, we can build bigger and stronger physiques that look much better.

What's interesting is that modern attractiveness research (study) shows that it's mainly the muscles in our upper bodies that determine how good we look. This same research shows that muscle size and strength are near-perfectly correlated, showing that our appearance lines up with our upper-body strength almost perfectly. Does that mean that we should avoid our legs? Of course not. But it does mean that becoming good at chin-ups and overhead presses is a key part of building an impressive (and capable) physique.

No more lanky arms. Being naturally skinny doesn't just mean that we're underweight, it also means that we have slightly different proportions from the average man. For one, we tend to have proportionally longer arms (aka lanky arms). Longer limbs (and torsos) create longer levers when lifting weights, and that's something we need to address as well, but it also means that we need to pack more muscle onto our arms before they look strong. Following a basic strength training approach centred around compound lifts is all well and good, but without plenty of direct arm work—biceps curls, triceps extensions, shoulder raises, even wrist curls—our arms will lag behind.

No more flat chest. If you have a naturally narrow shoulder structure or a naturally thinner rib cage, your chest won't get properly activated by the classic bench press. In fact, our lanky leverage may even make it a poor lift choice. So we'll teach you how to modify the bench press, and we'll give you extra chest work to guarantee that your chest grows properly. We also include lifts that tend to be better for our body type, such as push-ups.

Our workouts take into account all of the bulking research published up until 2020. Marco graduated with a degree in health sciences ten years ago, and since then he's been honing his craft by going to conferences, interning with strength legends, studying under physiotherapists, getting new certifications, and training clients ranging from regular skinny guys, to professional and Olympic athletes, to doctors and dieticians.

Marco uses this education and experience combined with the best available research to meticulously min-max our exercise selection, rep ranges, weekly lifting volume, tempo—everything. Even the rest times between exercises are geared towards giving us impressive physiques. The way we see it, because we're helping so many people, even tiny improvements can result in large overall gains in our hardgainer community. Plus, we love min-maxing all of the details. We really want this program to be the very best that it can be.

All of this is clearly organized workout by workout, phase by phase. No guesswork involved. Just do the workouts, record your results, track your strength improvements, and collect your muscle gains every week.

Best Bulking Recipes / Best Recipes for Ectomorphs / Best weight gain recipes

The "Gain-Easy Recipes" eBook

What good is understanding nutrition if you still don't know what foods to eat or how to prepare them?

And remember, we're naturally skinny ourselves. When we first started trying to bulk up, we had a ton of trouble figuring out what to eat. When we started looking for good recipes, we discovered that most recipes aren't designed with our body composition in mind. Worse, the recipes that do take our health into consideration are usually targeted at people trying to lose weight.

So we made a Gain-Easy Recipe book.

We'll show you how to cook a week's worth of dinner in one pot by making hardgainer stews and chilis. We'll show you how to make two weeks worth of homemade protein bars that you can bring on the go with you. And how to blend up a perfect smoothie for breakfast in two minutes flat. We've even got muscle-building desserts. (You'll likely be too full to actually enjoy the desserts, but they make things easier nonetheless.)

We should also point out that we're, you know, regular people. We have wives, girlfriends … or, er, rather, Marco has one girlfriend at a time. Jared and Shane have one wife each. We aren't polygamists or anything. Anyway, we know you probably have a family or social life. These are delicious recipes that are healthy, easy to prepare, and easy to share.

To make things even easier on you, we also calculated out the calories, protein/carb/fat breakdown and explain the main muscle-building and health benefits of the meals.

Oh, and did we mention that you can do this entire program from a cafeteria? Some of our best transformations have been from guys in the military or in college. We can make do with almost anything. But if you want to cook your own food, we can help.

Online Training Video Course

There's a lot of fuss over doing lifts correctly. To be completely honest, that's not the most important thing. The most important thing is that we exercise, lift weights, get stronger, challenge ourselves. That's the key to good health, strength, and muscularity. The injury rates with lifting weights are fairly low, and most injuries are minor heal by themselves within a couple of weeks. (The most common injury is dropping weight plates on toes.)

Some people approach lifting recklessly and, yeah, that's foolish. But it's also popular to approach lifting with the mindset that we're fragile. We aren't. Our bodies are highly adaptive and strong. When we stress ourselves in the gym, it's not just our muscles that grow bigger, it's also our bones, tendons, and connective tissues that grow tougher. Even if you're skinny and sedentary, your body is capable of incredible adaptations.

Even so, there are a dozen ways to do each lift with a variety of different outcomes: general fitness, injury rehab, sports performance, maximal strength without any regard for size (as is popular with powerlifters), or gaining size without any care for strength (as is popular with bodybuilders). And most guys in the gym asked a friend or YouTubed someone doing the exercise, having no idea what that person's goals were, or even if that person had any idea what they were doing to begin with.

We like to train for hypertrophy—for muscle size. But we like to do it in a way that's healthy, that's safe, that makes us stronger, that makes us look good. There's an art to that. And like we mentioned above, we take pride in doing things correctly. We want you to be good at what you do. And the better you get at lifting weights, the easier it will be to become bigger, stronger, tougher, and better looking.

So we make it simple: lift like this, grow like a Beast.

You'll also get our full library of over 100 tutorial videos, with new ones being added all the time.

Coaching / Community for skinny guys / ectomorphs / hardgainers (weight gain and muscle-building)

A Year of Coaching in the Community

This is the members-only coaching community where all the before/after photos you’ve seen on this site come from. We're all ectomorphs and we're all here to build muscle, but that doesn't mean we're all identical. We all have different situations and we all have different goals. I mean, I might want to look like Brad Pitt in Snatch, Marco might want to look like Brad Pitt in Troy, and you might want to look like Brad Pitt in Fight Club.

Seriously, though, it's much more fun to lift weights when you know the program you're following takes your own specific goals into account. Plus, nothing ruins a bulk like running into a problem and not having a clear solution. We're here to coach you through it. This also allows us to put you on a specialized protocol to further develop a lagging muscle group (e.g your chest) or a target area (e.g. your arms).

We'll teach you how to track your progress so that we can see exactly what is and isn't growing. This lets us give feedback to keep you on track, and it’s also motivating for everyone else in the community when someone finishes a 5-week phase and posts a new round of progress photos (typically having gained 3–10 pounds).

The forum is also a great place to discuss current issues when it comes to strength training and nutrition. There are advancements and interesting studies being published all the time. This is what we do for fun. It keeps us on our toes.

Most of all, we take your success with this program seriously. We leave no bony behind. We're all in this together. We couldn't have done this without help, and we want to pay that forward.

This is how we can guarantee results.

We've got the best bulking transformations around. This is what we do.

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I have always been tall and skinny my whole life. There came a point where I decided that I wanted to change that so I started researching and asking a friend who lifted on where to start in the gym. He took me through a 5 day bodybuilder style split and I was wrecked and wasn't feeling like this style of training was gonna help after a couple weeks so I started researching more and stumbled upon B2B.

The eating guides helped immensely as well and without the articles, tips, and recipes I wouldn't be where I'm at now. With the one-two punch of the workouts and food the scale started to rise and I've felt better.

My experience with B2B has been amazing and I would highly recommend any one on the fence to just go for it!

J. Sinay, 22 years old, Audio Engineer

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I must say that Bony To Beastly is the best 'accident' I've had that's really impacted my life. Like many other classic ectomorphs, I struggled with being that skinny guy that couldn't put on any weight or muscle even if we "ate a lot".

I had gone through multiple attempts, many different weight gain workouts over my highschool and college years, with occasional periods of success.

I barely weighed more than my then-girlfriend (who is now my wife :). She didn't tell me at the time, but sometimes when she saw how thin I was, it also negatively affected her own self confidence. She didn't want to be the 'bigger' person in the relationship. Now that I've packed on about 30 lbs more of muscle, my wife without even hiding it will be checking me out.

I would definitely recommend this program to any fellow skinny guy. With all of the information, guidance, support - and all in one central resource / program, I would easily have paid double the membership price.

– Dr. Albert C., Physician

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I began this program excited to finally make a change I was sick of being skinny and it was time to do something about it.

I am working part-time and am a full-time student. I have been having some personal problems both financial/family throughout this past year but I kept doing my best to keep up with the program.

I had never done any sort of training before this so it was all new to me. This program really helped me out and I feel great. There is still much more to come, I may have gained weight but I’m aiming for higher.

– Ariel, 22 years old, Student

Bony to Beastly Guarantee / Refund Policy

Our 100% Money-Back Guarantee

We have a full 100% money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out, see if you like it. If you don't, shoot us an email within 90 days and we'll refund every penny.

Best Bulking Program for Ectomorphs / Muscle-Building Program for Skinny Guys

The Bony to Beastly Program

250-page Bony to Beastly eBook Guide. We'll teach you the 3 fundamental principles of muscle growth, then how to hack your appetite, and then every single proven way to build muscle more quickly and more leanly.

Gain-Easy Recipe Book. 15 of the best recipes for bulking. Designed to get you ideal results while being easy on your appetite, easy to prepare, prepared in bulk, portable, affordable, and delicious. 

5 months of expertly-programmed workouts. A ruggedly scientific approach to lifting weights. Exercise selection, volume, rep ranges, intensity—everything 100% optimized for rapid, aesthetic muscle growth… all simply laid out and easy to follow.

Weightlifting video course. Marco will teach you every single lift in the program, starting with easy lifts and progressing to advanced ones. Even if you're new to this, you'll be great by the end.

Yearlong (renewable) membership in the coaching community. Get feedback and coaching from us, track your progress, celebrate your victories, and be surrounded by guys on the same journey that you're on. We leave no bony behind. 

Dozens of free bonuses in the community. Skinny-fat? Want to improve your cardio while bulking? Fix your posture? Maximize your testosterone production? We've got guides for all of it! 

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Can I work out at home?

Absolutely. Lots of our members train at home. All you need are two adjustable dumbbells. In fact, in a pinch, you can make do with even less. If you have a couple of mid-weight dumbbells or some old kettlebells, we can work with that. 

If you don't have any equipment yet, don't worry. We've included a how-to guide to help you get the right stuff.

Klaus coming in with more of a "skinny-fat" physique and finishing far heavier and with sub-10% body fat.
What if I'm skinny-fat?

Of course! If there's a "skinny" anywhere in your self-description, this program was designed for you. 

To get optimal results as a skinny-fat guy, though, it does take a slightly different approach. So we've included a skinny-fat guide inside the main program 🙂

JoeBrusk coming in as a seasoned lifter, and showing that it's still possible to make rapid gains. (Although not AS rapid as a beginner can.)
What if I'm experienced?

If you've already built a ton of muscle, we can still help you gain far more. We can blast through the sturdiest plateaus.

However we can't guarantee 20 pounds in 3 months. Your timeline will depend on how close to your genetic potential you are.