Ectomorphs weekly workout plan

Ectomorphs, I am about to help you and to guide you for your workout exercices and plannings.

First of all, if you haven’t read my article “A better understanding of your body” in the “your body” category, I would recommend you to, in order to know better about your morphotype and its charachteristics, as an Ectomorph.


Wortkout program:

In order to maximise the gains in connection with your body type, you should workout 3 times a week. In order to understand every muscle groups for every workouts, I would recommend you to take a look at my article on “The main muscle groups of your body” in the “your body” category. I would recommend you to follow that schedule plan as an exmple for your weekly exercises (cardio sessions are not yet for this article but I will come at it another time):

Monday: Arms (biceps brachii, forearms, triceps brachii) + Deltoïds + Trapezius.

Wednesday: Legs (quadriceps, gluteal group, adductors, hamstrings, gastrocnemius) + Abdominal muscles.

Friday:  Pectoral group + Back (latissimus dorsi + lower back)

I know that this seems quite a lot and a very exhausting task but; that’s why you have to keep in mind that you have to workout in maximum 1 hour. This means that you will have to be able from a certain moment, to do your workouts on a high intensity level.

For the amount of series per exercices, I would recommend you to do 3 series MAXIMUM. For the number of repetitions, you need to adapt to a system that will allow your body to follow the program without beeing hurt too much. I would recommend you to do something that will decrease gradually but will surely make you sweat and gain muscle mass:

1st serie: 12 repetions (reps)

2nd serie: 10 repetitions

3rd serie: 8 repetitions

Adapting to this planning will at the same time make you stronger and being able to give time to your body to recover from the different workouts. Ectomorphs with their thin build, muscle and fat, can’t endure as heavy and intensive workouts as the Mesomorphs or the Endomorphs.

That’s why following this workout plan will allow you to progress and train your body with efficienty.


You enjoyed reading this article ? You have questions ? You found this article helpful ? Don’t hesitate to leave a message and to hit the like button !

See you soon for another article, your healthful blogger in sports.



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A young man trying to inspire others to adopt a healthy lifestyle.

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