Ectomorph Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Ectomorph Workout Plan

Ectomorph Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Ectomorph Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Ectomorph Chest, Abs, & Sprints Workout

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Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
1 sets, 25 reps, 01:00 rest
1 25 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
--
--
1 sets, 5 reps, 01:30 rest
1 -- 5 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The push ups are a warm up to get your muscles going and blood pumping. It is recommended that you stretch thoroughly before performing this Ectomorph workout.

For the treadmill exercise you are going to sprint for 30-60 seconds and then jog for a couple of minutes before sprinting again. As you progress through the weeks your jogging breaks should be lessened. The repetitions are not going to vary much for this ectomorph workout but every week you should be going up in weight.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putti... more

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putting on muscle mass.

This makes it critical for smaller guys to concentrate their efforts on workout routines for skinny guys like ectomorph bodybuilding through an ectomorph workout schedule.

Think Big

This ectomorph workout routine focuses on big compound movements such as squats, bench presses and military presses to increase muscular size and strength.

Ectomorphs respond best to heavy resistance training. As such, the best workout routine to build muscle, like the ectomorph mass workout, should incorporate several sets of 10-12 repetitions for most of the primary exercises. By utilizing the principle of progressive resistance, skinny guys will incrementally increase the amount of weight they are lifting and develop increased muscular size and strength.

Target Each Group

The best ectomorph workout is designed for the lifter to target each of the major muscle groups on a regular basis. The purpose for this is overall muscular development and the spillover effect that results from performing compound exercises.

Additionally, intensity and maximum muscular effort is emphasized through the use of super setting for ectomorph weight gain.

Stress Your Chest Muscles

The muscles of the chest are stressed by performing pushing movements such as pushups and bench presses with a barbell or dumbbells. It is critical for small guys to perform each repetition with proper form to reduce injury and to adequately stress the muscle fibers.

Thickness and density of the upper back and shoulders is achieved through performing exercises including pull-ups, military presses and rows with moderate to heavy weight to sufficiently stress the muscle groups.

Build Up Your Lower Body

Skinny guys will benefit from an ectomorph workout schedule that focuses on lower body muscle groups that are a major part of the ectomorph workout program.

Performing exercises such as squats, hack squats and leg extensions, large muscles in the thighs, such as the quadriceps hamstrings, are stressed and contribute to the overall development of lean muscle tissue and ectomorph weight gain.

Isolation is Key

To fully develop the muscles of the arms, isolation exercises are an important part of ectomorph bodybuilding.

The triceps muscle, the largest muscle of the upper arm, is targeted by performing press downs and skull crushers. The biceps muscles are worked by including various types of curls.

Although the abdominal muscles receive plenty of attention from the big, primary exercises associated with the ectomorph mass workout, some isolation work is required to ensure full growth and development.

The best ectomorph workout includes exercises such as crunches to provide adequate stress to the muscles of the midsection for strength and muscle growth.

Consider Nutrition

In order to achieve a maximal amount of muscle growth from ectomorph workouts, nutritional requirements need to be considered. ectomorph weight training requires consumption of an abundance of nutrients, particularly protein, to allow the body to recover from ectomorph training and to synthesis muscle tissue.

Ectomorph workouts involve inflicting great stress on the muscles. Together with an ectomorph diet, the ectomorph workout program will pack on slabs of muscle to just about anyone’s frame

Ectomorph Back & Shoulders Workout

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

It is recommended that you stretch thoroughly before performing this workout. The repetitions are not going to vary much for this ectomorph workout but every week you should be going up in weight.

*Trap Bar Shrug: you can substitute for dumbbell or barbell shrugs.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putti... more

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putting on muscle mass.

This makes it critical for smaller guys to concentrate their efforts on workout routines for skinny guys like ectomorph bodybuilding through an ectomorph workout schedule.

Think Big

This ectomorph workout routine focuses on big compound movements such as squats, bench presses and military presses to increase muscular size and strength.

Ectomorphs respond best to heavy resistance training. As such, the best workout routine to build muscle, like the ectomorph mass workout, should incorporate several sets of 10-12 repetitions for most of the primary exercises. By utilizing the principle of progressive resistance, skinny guys will incrementally increase the amount of weight they are lifting and develop increased muscular size and strength.

Target Each Group

The best ectomorph workout is designed for the lifter to target each of the major muscle groups on a regular basis. The purpose for this is overall muscular development and the spillover effect that results from performing compound exercises.

Additionally, intensity and maximum muscular effort is emphasized through the use of super setting for ectomorph weight gain.

Stress Your Chest Muscles

The muscles of the chest are stressed by performing pushing movements such as pushups and bench presses with a barbell or dumbbells. It is critical for small guys to perform each repetition with proper form to reduce injury and to adequately stress the muscle fibers.

Thickness and density of the upper back and shoulders is achieved through performing exercises including pull-ups, military presses and rows with moderate to heavy weight to sufficiently stress the muscle groups.

Build Up Your Lower Body

Skinny guys will benefit from an ectomorph workout schedule that focuses on lower body muscle groups that are a major part of the ectomorph workout program.

Performing exercises such as squats, hack squats and leg extensions, large muscles in the thighs, such as the quadriceps hamstrings, are stressed and contribute to the overall development of lean muscle tissue and ectomorph weight gain.

Isolation is Key

To fully develop the muscles of the arms, isolation exercises are an important part of ectomorph bodybuilding.

The triceps muscle, the largest muscle of the upper arm, is targeted by performing press downs and skull crushers. The biceps muscles are worked by including various types of curls.

Although the abdominal muscles receive plenty of attention from the big, primary exercises associated with the ectomorph mass workout, some isolation work is required to ensure full growth and development.

The best ectomorph workout includes exercises such as crunches to provide adequate stress to the muscles of the midsection for strength and muscle growth.

Consider Nutrition

In order to achieve a maximal amount of muscle growth from ectomorph workouts, nutritional requirements need to be considered. ectomorph weight training requires consumption of an abundance of nutrients, particularly protein, to allow the body to recover from ectomorph training and to synthesis muscle tissue.

Ectomorph workouts involve inflicting great stress on the muscles. Together with an ectomorph diet, the ectomorph workout program will pack on slabs of muscle to just about anyone’s frame

Ectomorph Legs & Abs Workout

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

It is recommended that you stretch thoroughly before performing this Ectomorph workout. The repetitions are not going to vary much for this ectomorph workout but every week you should be going up in weight.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putti... more

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putting on muscle mass.

This makes it critical for smaller guys to concentrate their efforts on workout routines for skinny guys like ectomorph bodybuilding through an ectomorph workout schedule.

Think Big

This ectomorph workout routine focuses on big compound movements such as squats, bench presses and military presses to increase muscular size and strength.

Ectomorphs respond best to heavy resistance training. As such, the best workout routine to build muscle, like the ectomorph mass workout, should incorporate several sets of 10-12 repetitions for most of the primary exercises. By utilizing the principle of progressive resistance, skinny guys will incrementally increase the amount of weight they are lifting and develop increased muscular size and strength.

Target Each Group

The best ectomorph workout is designed for the lifter to target each of the major muscle groups on a regular basis. The purpose for this is overall muscular development and the spillover effect that results from performing compound exercises.

Additionally, intensity and maximum muscular effort is emphasized through the use of super setting for ectomorph weight gain.

Stress Your Chest Muscles

The muscles of the chest are stressed by performing pushing movements such as pushups and bench presses with a barbell or dumbbells. It is critical for small guys to perform each repetition with proper form to reduce injury and to adequately stress the muscle fibers.

Thickness and density of the upper back and shoulders is achieved through performing exercises including pull-ups, military presses and rows with moderate to heavy weight to sufficiently stress the muscle groups.

Build Up Your Lower Body

Skinny guys will benefit from an ectomorph workout schedule that focuses on lower body muscle groups that are a major part of the ectomorph workout program.

Performing exercises such as squats, hack squats and leg extensions, large muscles in the thighs, such as the quadriceps hamstrings, are stressed and contribute to the overall development of lean muscle tissue and ectomorph weight gain.

Isolation is Key

To fully develop the muscles of the arms, isolation exercises are an important part of ectomorph bodybuilding.

The triceps muscle, the largest muscle of the upper arm, is targeted by performing press downs and skull crushers. The biceps muscles are worked by including various types of curls.

Although the abdominal muscles receive plenty of attention from the big, primary exercises associated with the ectomorph mass workout, some isolation work is required to ensure full growth and development.

The best ectomorph workout includes exercises such as crunches to provide adequate stress to the muscles of the midsection for strength and muscle growth.

Consider Nutrition

In order to achieve a maximal amount of muscle growth from ectomorph workouts, nutritional requirements need to be considered. ectomorph weight training requires consumption of an abundance of nutrients, particularly protein, to allow the body to recover from ectomorph training and to synthesis muscle tissue.

Ectomorph workouts involve inflicting great stress on the muscles. Together with an ectomorph diet, the ectomorph workout program will pack on slabs of muscle to just about anyone’s frame

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Triceps / Beginner
--
Biceps / Beginner
--
Triceps / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

The repetitions are not going to vary much for this ectomorph workout but every week you should be going up in weight. If you want to rotate every week between the tricep pushdown and the tricep rope pushdown you can. Make sure that you are using heavy weights but don't compromise your form when lifting.

For the treadmill exercise you are going to sprint for 30-60 seconds and then jog for a couple of minutes before sprinting again. As you progress through the weeks your jogging breaks should be lessened. The repetitions are not going to vary much for this ectomorph workout but every week you should be going up in weight.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putti... more

Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. Ectomorphs are naturally very thin and lean and often have a difficult time putting on muscle mass.

This makes it critical for smaller guys to concentrate their efforts on workout routines for skinny guys like ectomorph bodybuilding through an ectomorph workout schedule.

Think Big

This ectomorph workout routine focuses on big compound movements such as squats, bench presses and military presses to increase muscular size and strength.

Ectomorphs respond best to heavy resistance training. As such, the best workout routine to build muscle, like the ectomorph mass workout, should incorporate several sets of 10-12 repetitions for most of the primary exercises. By utilizing the principle of progressive resistance, skinny guys will incrementally increase the amount of weight they are lifting and develop increased muscular size and strength.

Target Each Group

The best ectomorph workout is designed for the lifter to target each of the major muscle groups on a regular basis. The purpose for this is overall muscular development and the spillover effect that results from performing compound exercises.

Additionally, intensity and maximum muscular effort is emphasized through the use of super setting for ectomorph weight gain.

Stress Your Chest Muscles

The muscles of the chest are stressed by performing pushing movements such as pushups and bench presses with a barbell or dumbbells. It is critical for small guys to perform each repetition with proper form to reduce injury and to adequately stress the muscle fibers.

Thickness and density of the upper back and shoulders is achieved through performing exercises including pull-ups, military presses and rows with moderate to heavy weight to sufficiently stress the muscle groups.

Build Up Your Lower Body

Skinny guys will benefit from an ectomorph workout schedule that focuses on lower body muscle groups that are a major part of the ectomorph workout program.

Performing exercises such as squats, hack squats and leg extensions, large muscles in the thighs, such as the quadriceps hamstrings, are stressed and contribute to the overall development of lean muscle tissue and ectomorph weight gain.

Isolation is Key

To fully develop the muscles of the arms, isolation exercises are an important part of ectomorph bodybuilding.

The triceps muscle, the largest muscle of the upper arm, is targeted by performing press downs and skull crushers. The biceps muscles are worked by including various types of curls.

Although the abdominal muscles receive plenty of attention from the big, primary exercises associated with the ectomorph mass workout, some isolation work is required to ensure full growth and development.

The best ectomorph workout includes exercises such as crunches to provide adequate stress to the muscles of the midsection for strength and muscle growth.

Consider Nutrition

In order to achieve a maximal amount of muscle growth from ectomorph workouts, nutritional requirements need to be considered. ectomorph weight training requires consumption of an abundance of nutrients, particularly protein, to allow the body to recover from ectomorph training and to synthesis muscle tissue.

Ectomorph workouts involve inflicting great stress on the muscles. Together with an ectomorph diet, the ectomorph workout program will pack on slabs of muscle to just about anyone’s frame

199 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Preacher Curl
  • Chin-Up Bar
  • Exercise Mat
Show All
Ectomorph Workout Plan

199 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Preacher Curl
  • Chin-Up Bar
  • Exercise Mat
Show All