Workout for Ectomorphs

The ectomorph is the lucky body type that doesn’t carry much body fat, but are unlucky in that their body burns a lot of calories per day normally. In order to increase body weight, this type of person would need to increase calorie levels in stages until a pound in body weight is being added per week. The ectomorph’s diet is crucial to increasing muscle tissue from their training. They should use a calorie level of 20-25 times their bodyweight in pounds as a starting position for calorie level. Example; a 140 lb lifter would use a starting calorie level of between 2800-3500 calories per day.

Meals should be split into 6-8 meals (including weight gainer drinks) per day, split into meals every 2.5 – 3 hours throughout the day. Protein intake should be 25%-30% of total calories; carbohydrates should be approx 50% of total calories; and fats at approx. 20%-25% of total calories. A meal or meal replacement shake should be taken before bed. Simple sugars should be limited or avoided totally.

Eat lower glycemic index foods such as brown rice, whole grain pasta, whole grain breads, yams, oats, sweet potatoes, whole grain foods. Supplement the diet with a good branded multivitamin and mineral. Essential fats should come from the following foods. Olive oil, peanut oil, canola oil, nuts and seeds, vegetable oils (safflower, corn, sunflower, cottonseed oil), fatty cold water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts.

Recommend Supplements For This Workout:

1. Whey Protein (pre/post workout)
2.Creatine (daily/post workout)
3. Multi-Vitamin (every morning)

Important Training Notes

  • Aerobic activity should be kept to a minimum.
  • Warm up with a cardio session for 5-10 minutes.
  • Stretch the worked muscles at the end of the workout.
  • Cool down when finished training with 5-10 minutes of cardio.
  • Use a repetition timing of 2-1-2 seconds.
  • Keep rest time between sets at 2 minutes.
  • Keep rest time between exercises at 3 minutes.
  • Keep workout time as short as possible.
  • Get at least 8 hours sleep per night.
  • Perform abdominal exercises on Monday and Thursday, or Tuesday and Friday.

Monday – Chest and Triceps

Chest
ExerciseSetsReps
Barbell Bench Press or Smith Machine Bench Press46 to 8
Incline Dumbbell Bench Press46 to 8
Dumbbell Flys310
Triceps
ExerciseSetsReps
Close Grip Bench Press46 to 8
French Press28 to 10
Tricep Dips28 to 10

Tuesday – Back and Biceps

Back
ExerciseSetsReps
Bent Over Dumbbell Row46 to 8
Wide Grip Pull Up4To Failure **
Cable Reverse Grip Rows48 to 10
Biceps
ExerciseSetsReps
Standing Barbell Curl46 to 8
Alternate Seated Dumbbell Curl28 to 10
Concentration Curl28 to 10
Workout Notes:
** Note: Add weight if more than 10 reps can be performed in a set

Wednesday – Rest Day

Thursday – Quads and Hamstrings

Quads
ExerciseSetsReps
Squat48 to 10
45 Degree Leg Press36 to 8
Hack Squat38 to 10
Hamstrings
Stiff Leg Deadlifts36 to 8
Leg Curl38 to 10

Friday – Shoulders and Calves

Shoulders
ExerciseSetsReps
Seated Dumbbell Press36 to 8
Seated Barbell Press38 to 10
Dumbbell Lateral Raise310 to 12
Barbell Shrug48 to 10
Calves
ExerciseSetsReps
Standing Calf Raise312 to 15
Seated Calf Raise36 to 8

Sunday & Saturday – Rest Days

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