The Ectomorph Workout

A lot of people wrongly assume that ectomorphs have it hard in the world of bodybuilding.  This just isn’t true.  Look at Frank Zane, for example.  He was an ectomorph bodybuilder and he was able to get huge and win the Mr Olympia title.  So what’s the key?  Well, it’s actually pretty simple, just follow this ectomorph workout routine (sets x reps):

Monday: Pectorals and Triceps

  • Squat 3×6
  • Bench Press: 3×6
  • Close Grip Bench: 2×8
  • Incline/Decline Bench: 3×8
  • Dumbbell Fly: 3×10
  • Skull Crusher / Cable Pull Down: 3×8
  • Calf Extension: 3×15
  • Standing Barbell Wrist Curl: 3×10

Wednesday: Deltoids, Biceps, and Trapezius

  • Barbell Lunge: 3×8 (4 on each leg)
  • Incline Dumbbell Curl: 3×10
  • Preacher Curl: 3×8
  • Shrugs: 3×8
  • Upright Row: 3×8
  • Shoulder Press: 3×8
  • Incline Sit Up: 3×15
  • Calf Extension: 3×15
  • Standing Barbell Wrist Curl: 3×10

Friday: Lats, Hamstrings, and Spinal Erectors

  • Squat: 3×6
  • Chin Ups: 3xfailure
  • Seated Row: 3×8
  • Dumbbell/Barbell Row: 3×8 (8 on each arm)
  • Any Oblique Exercise: 3×15
  • Hyperextension: 3×15
  • Good Morning: 3×6
  • Deadlift: 3×5
  • Calf Extension: 3×15
  • Standing Barbell Wrist Curl: 3×10

These lifts will make sure that you get the most out of your ectomorph workout.  You can, at least early on, reduce the reps so that you’re doing 4-5 on the major lifts.  This’ll help build your base up, conditioning your mind to lift heavy further down the line.

Also, notice how I have a squats or lunges every day.  This is a very leg-intensive routine, which’ll greatly benefit you because you’ll build a lot of power and lower back strength.  I also include very high volume for both the calves and the forearms because they need the most volume to be stimulated correctly.

If you’re an ectomorph and want to succeed in bodybuilding, then this is a good routine to follow, especially when starting out.  I was able to gain about 10 pounds in 8 weeks on it, which isn’t bad at all.  I want to remind you, though, that there are always more resources and more information to be absorbed.  Don’t just settle on this, take in everything you can.  Training guides are your friend and will help you learn everything there is to know about bodybuilding for ectomorphs.  You don’t even want to know how many bodybuilding books I have.

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