The Bony to Beastly 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 workouts and tutorial videos are made by Marco Walker-Ng, BHSc, PTS, PN, a certified strength coach with a degree in Health Sciences. He's helped college, professional, and Olympic athletes bulk up, as well as over 10,000 naturally skinny guys. He's naturally thin himself and has gained 70 pounds at 10% body fat. He also helped me, Shane, gain 55 pounds at 11% body fat in a little over 2 years.
Keep in mind that everyone is different. Our personal and client transformations are just examples. Your body has its own frame. We're here to help you fill it out, making the most of your own strengths and weaknesses. That's why the program comes with coaching, customization, and feedback in the online coaching community.
We stand behind our program with a full money-back guarantee. We've been doing this for twelve years. We'll make sure you succeed. You have our word.
Build Muscle Quickly & Leanly
We'll help you fill out your frame, building a thick chest, a wide back, broad shoulders, and burly arms.
Become Truly Big & Strong
Get strong at a variety of compound and isolation lifts, improving your posture, strength, and athleticism.
Thrive in your Body
Conquer your skinniness once and forever, improving your general health, digestion, longevity, and appearance.
Gained 20 pounds in 11 weeks
"If you are a skinny dude and it’s your dream to put on weight, Bony to Beastly 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."
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's a workout, diet, and lifestyle plan that covers absolutely everything you need to build muscle as quickly, healthfully, and aesthetically as possible. We’re here to help you through the entire bulking process.
But to get the results we promise, you need to be willing to:
- Get access to weights. A gym membership is perfect, so is a barbell home gym, and so is a simple pair of heavy adjustable dumbbells. It's okay if you start with your body weight, but soon you'll need something to lift.
- Lift those weights 3x per week. If you want to gain a full 20 pounds in 20 weeks, we recommend doing three full-body workouts per week. Each of those workouts takes about an hour to complete. We’ll give you the exact workout routine to follow, we'll teach you how to do all of the lifts, and if you record yourself, we can even help you improve your technique. The program includes online coaching, and we're here to help. But you still need to show up and lift.
- Eat enough calories to gain weight. We're naturally skinny. Eating enough food to gain weight can be hard. We'll teach you why that is, what to eat, and how to hack your appetite. We'll give you a recipe book full of the very best bulking recipes. And our approach is flexible. You can do this as a vegetarian, while eating in a cafeteria, or while eating meals with your family. 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 on the scale every week.
If you can commit to these three things, we can fully guarantee your results. Building muscle takes work. If you do the work, you will succeed. We promise. And we stand behind that promise 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.
Nobody knows skinny better than us. Millions of readers, 10 years of experience, and over 10,000 formerly-skinny clients. This is what we do best.
Here's What the Program Includes
Third Edition, Refined After 10 Years of Testing
This is our complete workout, diet, and lifestyle program. No fads or angles, tricks or pills. Just a sound foundation of strenuous lifting, good nutrition, and lifestyle changes proven to improve health and lean muscle growth.
The Main Guide
The 230-page Bony to Beastly eBook covers the fundamentals of building a strong, healthy physique with exercise, diet, and lifestyle changes.
This is a bulking program for naturally skinny dudes. It's designed to help you leap over hurdles like:
- A small stomach capacity
- A meagre appetite
- A fast metabolism
- Hardgainer genetics
- Lanky arms
- A long spine
- Crumbling posture
We know you might not have the bottomless, ravenous stomach other programs take for granted. We know that telling you, "Just eat more" just won't fly. We’ll teach you all about appetite, energy density, digestion, and how to eat a proper bulking diet.
Take advantage of your thin body type. We’ll teach you how to leverage your genetic advantages. Thin guys tend to be able to build muscle faster than average—and with less fat gain. We'll teach you how to train for muscle strength and size. We'll teach you how to eat a healthy, balanced weight-gain diet. We'll teach you which lifestyle interventions increase your rate of muscle growth while simultaneously improving your health.
Overcome setbacks. Many skinny guys have poor posture, nagging aches, and digestion issues. We cover the most common problems in the guide. We’ll also help you work around any unique issues you're struggling with, one on one, in the member community.
Skinny-guy supplements. If you want to use supplements, you'll learn about the few supplements that are proven to help skinny guys get bigger and stronger.
If you want to keep it all-natural, we'll teach you how to make homemade mass-gainer smoothies, protein bars, and pump enhancers out of whole foods. This takes a bit more work but provides more powerful benefits.
Most of all, we'll help you get bigger, stronger, healthier, and better looking.
Soon, your scale will fear you.
The Bony to Beastly Workout Routine & Guide
We suspect you want to build muscle fast. This isn’t one of those programs where you slowly build muscle over several years. No, we go after muscle gain aggressively, mercilessly.
Your extended family will be asking if you’re on steroids at your next cousin's wedding. You won't be. This is a program for naturals by naturals. But it's nice if people wonder, right?
Conventional bulking—done right. We won't lure you in with the latest revolutionary muscle-building techniques. Those rarely work. This is a workout routine built on the fundamentals of conventional hypertrophy and strength training. These methods have stood the test of time, they've been proven in the trenches, refined by meta-analyses, and used by us over the past decade to help over 10,000 other skinny guys bulk up.
- Which exercises are best for building muscle?
- What rep range is best for gaining muscle mass?
- How many sets maximize muscle growth?
- How long should we rest?
- How often should we train?
We aren't reinventing the wheel, we're just focusing on what matters most, and we're doing it properly. That's how Marco gained 70 pounds, how Shane gained 70 pounds, and how Jared gained over 50 pounds. We didn't look for the magic shortcut, we just made sure we were lifting, eating, and living in the way that's proven to maximize muscle growth.
Killer aesthetics. Looks aren't everything, but it's nice to look cool. We'll teach you how to improve your appearance by building muscle, eating a better diet, and living a healthier lifestyle. You'll see improvements in your physique, your posture, and even your skin.
No more lanky arms. Being naturally skinny often means we have slightly different proportions from the average man. For one, we tend to have proportionally longer arms and thinner bones. We often need to pack more muscle onto our arms before they look strong. Marco had to bring his arms up to 16.5 inches (42cm) before they looked proportional on his 6'4 frame.
Following a basic strength training approach centred around compound lifts is all well and good, but without plenty of direct arm work, our arms usually lag behind.
No more lagging chest. If you have a naturally narrow shoulder structure or a naturally thinner rib cage, it can be hard to build a full and wide chest. We'll teach you how to press more weight and how to stimulate your chest. These are the methods that helped me bench press 315 pounds.
Our workouts take into account all of the bulking research published up to 2022. Marco has a degree in health sciences (BHSc), he's also a certified personal trainer (PTS) and diet coach (PN), and he interned with strength legends like Eric Cressey, strength coach for the Yankees. Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes.
We use a mix of formal education, research, personal experience, over 15 years of in-person coaching experience, and over 10 years of coaching people online.
Our goal is to fully maximize your rate of muscle growth. To do that, we min-max everything. Your exercise selection, rep ranges, weekly lifting volume, tempo—everything. We want you to get the best results you possibly can.
We'll also teach you what actually matters. If you want to scale back your efforts, you'll know how to get 80% of the benefits with 50% of the effort.
All of this is clearly organized exercise by exercise, workout by workout, phase by phase. No guesswork is involved. Just follow the routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains.
With every workout, you'll be able to lift a little bit more weight. Every week, you'll weigh a little bit more on the scale. After every phase of the program, you'll have measurably bigger muscles.
The "Gain-Easy Recipes" eBook
Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make eating a big bulking diet even easier. We'll show you how to cook a week's worth of dinner in one pot by making super nutritious stews and chilis. We'll show you how to make two weeks' worth of healthy homemade protein bars. And how to blend up a perfect muscle-building smoothie for breakfast.
There's also quite a bit we can do to make your bulking diet even better. We can make it much better for your health, way better for your digestive system, and far better for building muscle.
Pick and choose. This isn't a strict meal plan, it's a recipe book. Pick the recipes you like and incorporate them into your diet. Keep eating the foods you like. We're just here to help you make your diet better.
We've done the work for you. We've calculated all the calories and macros using a verified food database. We've also explained the benefits of each meal so you understand what you're doing and can use the lessons when cooking your other meals.
These recipes are designed for naturally skinny guys. Most "healthy" fitness recipes are just low-calorie recipes. They're "healthier" because they swap out potatoes with cauliflower, replace sugar with sucralose, or fill up your stomach with fibrous veggies. That's fine for the average guy, but it doesn't help us. We need foods that are healthy while being high in calories.
For example, consider tropical fruits. They contain more vitamins, minerals, and phytonutrients than many vegetables, but they're often tossed aside because they pack a heavy caloric punch.
Or consider our famous chili recipe. You can't find a more nutritious meal. It's high in calories, protein, carbs, healthy fats, and fibre. It's rich in every single micronutrient. It's fantastic for our digestion. It's perfectly balanced. It's also dead simple to prepare, fast to cook, makes a dozen servings, and keeps for over a week in the fridge.
We don't need low-calorie fat-loss foods. We need high-calorie muscle-building foods.
We should also point out that this is a program for regular people. We have partners and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you don't need to stop eating what's already working for you.
Exercise Tutorial Video Course
There's a lot of fuss over doing lifts correctly. You know the rhetoric: "STOP Doing This Exercise NOW! DANGER!" Some people lift weights recklessly, jerking weights around. That isn't the right way to lift, but it's just as bad to approach exercise with the mindset that we're fragile. We aren't. Our bodies are adaptive and strong. When we stress ourselves in the gym, it doesn't just build muscle, it also strengthens our bones, tendons, and connective tissues. Even if you're skinny and sedentary, your body is capable of incredible adaptations.
People rarely get injured by lifting weights, those injuries tend to be minor, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, lifting weights will make you tougher and healthier.
That's true with this program, and it's also true of most other lifting programs. Most of them are safe and most of them will make you more robust.
We like to train for hypertrophy—for muscle size and strength. And we like to do it in a way that's healthy, safe, and makes us look totally rad. Marco's background is in coaching elite athletes. Oftentimes the best way to help an athlete is to make them bigger and stronger. That's what he does best.
We also take pride in doing things correctly. The better you get at lifting weights, the easier it becomes to grow bigger, stronger, tougher, and better looking. So we have tutorial videos teaching every single exercise in the program, in detail, so that you can do them properly and build muscle faster.
A Year of Coaching in the Community
This program includes a yearlong membership in our online coaching community. That's where all of our before/after photos come from. We're all naturally skinny guys, and we're all here to build muscle, but that doesn't mean we're all identical. We're here to help you adjust the program to suit your body, your lifestyle, and your goals.
Plus, nothing ruins a bulk like running into a problem and not having a clear solution. Why didn't you gain weight this week? Why is your stomach bloated? Why does your lower back ache? Why isn't your chest growing? And what if you're becoming skinny fat?! We're here to coach you through all of it.
We'll teach you how to track your progress so we can see exactly what is and isn't growing. We'll give you feedback on your progress, too, so you get the best results you possibly can.
Plus, it’s 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 the latest muscle-building trends, techniques, ideas, and supplements. Curious about the benefit of a certain lift over another? Curious about keto? Intermittent fasting? Calorie cycling? The latest testosterone booster that probably doesn't work? Ask away!
This is our passion, our hobby, and our job. We keep track of all of it. All the evidence, everything the experts are saying, what's popular in underground lifting communities—all of it.
We love this stuff. Ask us anything. We want to help.
Most of all, we take your success with this program seriously. We couldn't have done this without help, and we want to make sure you get the help you need, too.
We've got the best Skinny bulking transformations in the World
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 Bony to Beastly.
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 Bony to Beastly 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
I must say that Bony To Beastly is the best accident I've had. It'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 high school 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 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 30lbs more muscle, my wife, without even hiding it, will check me out.
I definitely recommend this program to any fellow skinny guy. With all of the information, guidance, support—all in one central resource/program—I would easily have paid double the membership price.
– Dr. Albert C., Physician
I began the Bony to Beastly 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
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.
The Bony to Beastly Program