Mesomorph Training Program

Envious representatives of other body types say that any exercise program is suitable for mesomorphs. Nature itself created these athletic people with well-growing muscles for bodybuilding. In just a couple of years, a mesomorph can achieve competitive conditions and successfully perform in classical bodybuilding. True, lifestyle correction and work with your own mood are often required.


  • 1 Benefits of a mesomorphic physique
  • 2 Disadvantages of Mesomorphs
  • 3 Split for mesomorph
  • 4 Mesomorph Training Program
    • 4.1 Day 1 (back, shoulders)
    • 4.2 Day 2 (chest, arms)
    • 4.3 Day 3 (legs)
  • 5 Training for “drying” and “weight”

The benefits of a mesomorphic physique

Mesomorphs have excellent muscle growth. They naturally gain mass, and are more “dry” than endomorphs, with a minimal amount of aerobic exercise. Weight training for such athletes can be reduced to basic exercises. You can use a bodybuilder split, especially if the athlete has enough time to conduct an hour of training 3 times a week. The fat layer is gaining more slowly, even if you use high-calorie food.

Mesomorphs also dry more easily than endomorphs, and the muscles go away less actively due to calorie deficiency.

Disadvantages of Mesomorphs

There may be individual imbalances in muscle development. Trainers often note commonplace laziness in their gifted wards. To Mesomorph everything is easy, because he often does not invest completely in training.

Split for mesomorph

A classic training for 8-12 reps, in 4 working approaches, plus you can do 20-30 minutes of cardio 2-3 times a week to stay dry, is suitable. Cardio can be done on a separate day or after training "top". You can rest between sets for 1-2 minutes.

Dropsets, supersets, and other techniques for increasing your training volume should not be used by beginners in the first year of training. The rest can gradually add them to their plan in order to “explode” the muscles to the fullest, and create enough incentives for growth.

Mesomorph Training Program

Day 1 (back, shoulders)

  • Pull-ups on the crossbar (4 sets to failure);
    Inclined rod pull (4 × 8-12 reps);
  • Thrust of the upper block (4 × 8-12);
  • Army bench (4 × 8-10);
  • Rod to the chin (4 × 8-10);
  • Dumbbell lifts in front of you (4 × 8-12).

Day 2 (chest, arms)

  • Bench press (4 × 8-12)
  • Incline Bench Dumbbell Press (4 × 8-12)
  • Dumbbell Wiring (2 × 8-12)
  • Lifting the bar for biceps (4 × 8-12)
  • Hammer Exercise (4 × 8-12)
  • Bench press on a horizontal bench with a narrow grip (4 × 8-12)
  • French bench press (4 × 8-12).

Day 3 (legs)

  • Barbell squats (2 warm-ups + 3 working sets of 10-12 reps);
  • Leg press on the simulator (3 × 8-12);
  • Leg extension on the simulator (3 × 8-12);
  • Rises on toes standing (4 × 12-20).

For a natural athlete, it makes sense to stick to a three-day split, alternating days of strength training with days for rest and recovery.

Important: other splits for mesomorph are possible. For example, many people prefer to pump their legs and shoulders on one day, their back and biceps on another, and their chest and triceps on a third. This is logical, since it allows you to use the smaller muscles along with the large ones during the basic exercises and “finish off” them with auxiliary movements. There is an option when the chest and biceps are done on the same day, the back with triceps - on the other, and the shoulders and legs remain in one workout. It’s worth choosing what gives you the opportunity to recover better and allows you to grow.

Training for "drying" and "weight"

Training for mesomorph on the "mass" may contain several sets of basic exercises in power mode. Many trainers believe that it would be better to combine, for example, power squats in 6 reps mode in 6 sets, with the addition of exercises isolating individual muscles in 12 = 15 reps in 3-4 sets. It is best to experiment and see what muscles respond best to. Without a doubt, an excess of calories and a quality food are important in a “to the mass” diet.

On "drying" the training is better to leave heavy as much as the body allows. Hard training with maintaining your working weights will help protect yourself from catabolism, but when it becomes difficult to maintain intensity due to diet, it is better to slightly reduce weight weights.