Here is a simple 4-week workout plan for those with an ectomorph body type. This routine focuses on high repetition sets to stimulate muscle growth and strength.
The purpose of this plan is to get you started and show you how to adjust your routine for your body type, as traditional bodybuilding routines likely won't work with your genetics.
Please note that it's important to consult with a healthcare provider before starting any new workout program.
The Ectomorph Workout Plan for Igniting New Growth
Week 1 & Week 2
Day 1: Legs and Abs
- Squats: 3 sets of 15-20 reps
- Leg Press: 3 sets of 15-20 reps
- Lunges: 3 sets of 15-20 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Planks: 3 sets of 60 seconds
- Leg Raises: 3 sets of 15-20 reps
Day 2: Chest and Back
- Bench Press: 3 sets of 15-20 reps
- Bent Over Rows: 3 sets of 15-20 reps
- Incline Dumbbell Press: 3 sets of 15-20 reps
- Lat Pulldowns: 3 sets of 15-20 reps
- Pushups: 3 sets of 15-20 reps
Day 3: Rest
Day 4: Shoulders and Arms
- Overhead Press: 3 sets of 15-20 reps
- Lateral Raises: 3 sets of 15-20 reps
- Bicep Curls: 3 sets of 15-20 reps
- Tricep Dips: 3 sets of 15-20 reps
- Wrist Curls: 3 sets of 15-20 reps
Day 5: Rest
Day 6: Full Body
- Deadlifts: 3 sets of 15-20 reps
- Pull-ups: 3 sets of 15-20 reps
- Dumbbell Lunges: 3 sets of 15-20 reps per leg
- Dumbbell Flyes: 3 sets of 15-20 reps
- Overhead Tricep Extensions: 3 sets of 15-20 reps
Day 7: Rest
Week 3 & Week 4
The exercises remain the same, but increase the weight by 5 lbs or the number of reps per set by 5 (i.e., do 20-25 reps per set). The aim is to gradually increase the intensity of your workouts while still focusing on higher repetitions.
Remember, for an ectomorph, it's also crucial to maintain a high-calorie diet to support growth and recovery. Always warm up before starting these exercises and cool down afterwards.
