Train like Jerome
Workout Routines That Actually Build Muscle.
These are the exact programs I used to go from 130 lbs to the physique you see. Built for skinny guys who need to grow — not maintain.
Exercise Breakdown
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | Control the eccentric. 3 sec down. |
| Incline Dumbbell Press | 3 | 10–12 | Full stretch at bottom. |
| Cable Fly | 3 | 12–15 | Squeeze hard at peak contraction. |
| Overhead Press | 4 | 6–8 | Strict form — no leg drive. |
| Lateral Raises | 4 | 15–20 | Light weight, high reps, feel the burn. |
| Tricep Pushdowns | 3 | 12–15 | Full extension every rep. |
Jerome's weekly program
7-Day Training Split
This is the exact weekly structure I follow. Every muscle gets hit, every day has a purpose. No guessing — just show up and execute.
Start the week strong. Biceps first to pre-exhaust, then move into chest compounds. By the time you hit bench, your arms are already pumped.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Preacher Curl | 3 | 8–12 | Set 1 light, Set 2 moderate, Set 3 heavy. Full range — all the way down, squeeze at the top. |
| Arm Curls (Dumbbell) | 3 | 8–12 | Increase weight each set. Alternate arms. Control the negative. |
| Bench Press | 3 | 8–12 | Add weight each set. Flat bar. Drive through the chest, not the shoulders. |
| Chest Press (Machine) | 3 | 8–12 | Increase weight each set. Finish with a hard squeeze. Great for chest isolation. |
Jerome's tip
The #1 Rule for Skinny Guys
Progressive overload. Every. Single. Week. Add weight, add reps, or add sets — but something must go up. If you're lifting the same weight you lifted last month, you're not growing. The workout is just the stimulus. Consistency is the muscle builder.
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