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 health sciences degree who's helped college, professional, and Olympic athletes bulk up. He's also coached doctors, college students, grandfathers, and over 10,000 naturally skinny guys. He's naturally skinny himself and has personally 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. All of it natural.
Just remember that everyone is different. Our personal and client transformations are just examples. Your body has its own strength and weaknesses, and we're here to help you make the most of it. 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 will absolutely make sure you succeed. But your results will be yours. Your muscle on your frame. And it'll look totally awesome.
Build Muscle Quickly & Leanly
Gain muscle leanly and aesthetically, building a thick chest, a wide back, broad shoulders, and burly arms.
Become Truly Big & Strong
Radically improve your fully-body strength, overhaul your posture, and develop an athletic physique
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. 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 and diet plan that covers absolutely everything you need to build muscle as fast, safely, and aesthetically as possible, and we’re here to help you through the entire 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 are a simple pair of heavy adjustable dumbbells. It's okay if you start with your bodyweight, but soon you'll need something to lift, and free weights have 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 full-body workouts per week, each lasting about an hour. 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, Marco can even critique your technique. The program includes online coaching, and we're here to help. But you still need to show up and lift. And when you show up to lift, you need to challenge yourself. Every workout, you need to strive to add more weight or eke out more reps.
- Eat enough calories to gain weight: We're hardgainers, ectomorphs, skinny guys. For guys like us, eating enough food to gain weight can be hard, and you probably 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 very best bulking recipes. And our approach is flexible. You can do this as a vegetarian, while eating in a cafeteria, while eating meals with your family, or on a strict budget. 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. Without those calories, you will not gain weight.
If you can commit to these three things, we can fully guarantee your results. Building muscle takes work, and so we want you to know that 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.
We're the ectomorph experts, with millions of hardgainer readers, tens of thousands of naturally thin newsletter subscribers, and over 10,000 formerly-skinny clients. This is what we do best.
What's Included in the Bony to Beastly Program
Second Edition, Refined After 10 Years of Testing
This our complete workout and diet routine. 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 doctor about.
How to Gain Muscle Mass—For Skinny Guys
This 250-page Bony to Beastly eBook covers the fundamentals of building a strong, functional physique with weights and nutrition.
And it's a bulking program for naturally thin guys, so it's designed to help you leap over skinny-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 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 lean bulking diet.
Take advantage of your thin body type. We’ll teach you how to leverage your genetic advantages. For example, ectomorphs tend to have better insulin sensitivity and faster metabolisms, allowing us to build muscle faster than other body types, and with less fat gain. 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 muscle mass, strength, bone density, tendon strength, joint health, posture, and general health.
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. We'll even teach you how to make homemade mass-gainer shakes and protein bars.
With that said, supplements are often overrated, totally optional, and by no means required to get the results we promise.
Most of all, we'll help you build muscle, gain weight, and crush the scale every week.
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. This is the program where your extended family will be asking if you’re on steroids at your next cousin's wedding. You won't be. We're all-natural. 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 out of 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 65 pounds, and how Jared gained over 50 pounds. We didn't look for the magic secret, we just made sure that we were doing everything correctly, getting our priorities straight, and lifting for muscle growth.
Killer aesthetics. Looks aren't everything, but it's cool to look awesome. What's interesting is modern attractiveness research (study) shows it's mainly the muscles in our upper bodies that determine how good we look, and that muscle size and strength are near-perfectly correlated. Putting those two facts together, the best way to improve your appearance is to become stronger overall, perhaps with a bit of emphasis on your upper body, such as your shoulders, arms, chest, and back.
Now, we're not talking about targeting your inner 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 bodies that look much better. We can even train our necks.
Does that mean that we should avoid our legs? Of course not! But it does mean that becoming strong at chin-ups, overhead presses, and biceps curls is a key part of building an attractive (and capable) physique.
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—biceps curls, triceps extensions, shoulder raises, even wrist curls—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 big chest, and it can be hard to build a strong bench press. We'll teach you how to bench press better, we'll teach you how to bench press more weight, and we'll give you a variety of lifts that will bulk up even the most stubborn of chests. This is how Shane built a 315-pound bench press.
Our workouts take into account all of the bulking research published up until 2021. 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 (having each gained over 60 pounds), over 10 years of in-person coaching experience, and over 10 years of experience coaching people online with the Bony to Beastly Program.
We take a gamer's approach to min-maxing—because we love this stuff. Our exercise selection, rep ranges, weekly lifting volume, tempo—everything. We want this program to be the very best it can be.
All of this is clearly organized exercise by exercise, workout by workout, phase by phase. No guesswork involved. Just follow the workout routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains every week.
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 it even simpler. 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.
Diving deeper into the details, there's quite a bit of research showing that eating the right proportion of carbs and fat—getting your macros right—can result in faster, leaner muscle growth. That can get a bit more complicated, but we've done that work for you. We'll give you recipes that already have the right ratios of protein, carbs, and fat, with their calorie and macro contents calculated for you.
Remember, we're naturally skinny ourselves. Even once we figured out what to eat, we had trouble fitting it into our too-small stomachs. Later, we realized that a lot of the health-conscious meals we were eating were weight-loss meals masquerading as muscle-building meals. So we made a Gain-Easy Recipe book. All of these meals are designed to be easy on your appetite and easy to digest.
We should also point out that we're, you know, regular people. We have wives 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're free to eat anything else that you want.
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 make that way easier.
Exercise Tutorial Video Course
There's a lot of fuss over doing lifts correctly. You know the rhetoric: "STOP Doing This Exercise NOW! DANGER!" That's just clickbait, and that fearmongering bullshit drives us crazy. The injury rates when following a good weight lifting routine are fairly low, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, you'll be okay. In fact, the most common injury is dropping weight plates on toes.
Some people lift weights recklessly. Yeah, that's foolish. Obviously. Jerking weights around isn't the right way to do it. But it's just as bad to approach exercise 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 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.
I gained my first 20 pounds in my basement using rickety equipment I found on the side of the road. And this was ten years ago, back before YouTube videos were widely available to explain the lifts. I had no idea what he was doing. And by the end of that summer, I was stronger, tougher, and more robust than when I started.
Even so, there are a dozen ways to do each lift with a variety of different outcomes: fitness, injury rehab, sports performance, gaining maximal strength without any concern for size (as is popular with powerlifters), or gaining muscle size without any concern for strength (as is popular with bodybuilders). 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 and strength. And we like to do it in a way that's healthy, that's safe, that makes us stronger, and that makes us look good. Marco's background is in coaching elite athletes, and oftentimes the best way to help an athlete is to make them bigger and stronger.
There's an art to building muscle. We row to build our upper back muscles. But if barbells rows are done from the floor, they become a hip lift—an accessory to the deadlift. That's a different thing. The nuance can matter.
We deadlift to bulk up our hips, spinal erectors, and traps—to build a thicker torso. So when we deadlift, we don't drop the weight back down after each rep. That's for powerlifting. Instead, we lower the weight down under control, meaning we don't need to reset, and so we don't need to rest between reps. Tha way we can build more muscle more efficiently–and with less fatigue.
We also 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 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
Bony to Beastly includes membership in our online coaching community. That's 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'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 feel sore? Why isn't your bench press strength going up? 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 that we can see exactly what is and isn't growing. We'll give you feedback on that progress, too, to keep you on track. 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 keto? Intermittent fasting? Calorie cycling? Curcumin? The benefit of a certain lift over another one? Ask away!
Does any of this stuff replace the fundamentals? Nope. But we still love learning and talking about it, and sometimes there's a real (although typically small) advantage to some of these methods. We love this stuff. Ask us anything. We want to help.
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 make sure you get the help you need, too.
This is why we can guarantee your results.
We've got the best bulking transformations around. This is what we do.
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