Mesomorphs weekly workout plan

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

To begin with, 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 a Mesomorph.




Wortkout program:

In order to maximise the gains in connection with your body type, you should workout 3 times a week (4 would be too intensive). In order to understand every muscle group for every workout, I would recommend you to look at my article “The main muscle groups of your body” in the “your body” category. I would recommend you to follow that schedule as an example for your weekly exercises (cardio sessions will be described in the a forthcoming article):

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).

Working out and lifting weights 3 times a week can be exhausting but try to find the energy deep inside your body. 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 or 4 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 add more and more difficulty over the repetitions (reps), this will surely make you sweat and gain muscle mass:

1st serie: 12 repetions (reps)

2nd serie: 12 repetitions

3rd serie: 12 repetitions

or if you can handle your workouts at a higher intensity:

1st serie: 12 repetitions

2nd serie: 10 repetitions

3rd serie: 10 repetitions

4th serie: 8 repetitions

Adapting to this planning will at the same time make you stronger and allow your body to recover. Mesomorphs, like you, with their athletic muscular frame don’t face much trouble losing fat doneasily gain muscle. They also have a relatively high metabolism keeping their fat levels low. They can endure heavier and more intensive workouts than the Ectomorphs but can’t handle workouts as intensively as the Endomorphs.

This is why this workout plan will allow you thrive, progress and train your body with efficiency.


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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