Ectomorph Training Program

People with a physically thin physique need to be especially careful in choosing not only exercises, but also to change their eating habits. It is necessary to begin to relate much more scrupulously to rest, sleep, physical activity in general. Otherwise, it will not work to become bigger and stronger.


  • 1 Why does an ectomorph need a completely different approach to strength training "> 2 Distinctive features of a training program for ectomorph
    • 2.1 Duration of classes
    • 2.2 Frequency of training
    • 2.3 Muscle development
    • 2.4 Number of approaches
    • 2.5 Number of repetitions
    • 2.6 Rest between sets
    • 2.7 Basic and isolated exercises
    • 2.8 Number of exercises
    • 2.9 Training goal
  • 3 Recovery after training
  • 4 What happens when diet is not followed?
  • 5 How to avoid burning muscle mass?
  • 6 Pharmaceutical support to help ectomorph
  • 7 Ectomorph training - two-day split
    • 7.1 1. Chest, Triceps, Shoulders, Press
    • 7.2 2. Back, Biceps, Legs, Press
  • 8 Ectomorph training - three-day split
    • 8.1 1. Chest, Triceps, Press
    • 8.2 2. Back, Biceps
    • 8.3 3. Shoulders, Legs, Press
  • 9 Ectomorph Training - Four Day Split
    • 9.1 first day
    • 9.2 Second day
    • 9.3 Third day
    • 9.4 Fourth day
  • 10 Ectomorph Training - Six Day Split
    • 10.1 Monday: Chest (Exercise for the pectoral muscles)
    • 10.2 Tuesday: Back (Exercises for Back Muscles)
    • 10.3 Medium: Triceps (Triceps Exercise)
    • 10.4 Thursday: Biceps (Biceps Exercise)
    • 10.5 Friday: Deltas (Shoulder exercises)
    • 10.6 Saturday: legs (Exercises for the muscles of the legs)
  • 11 Conclusion
  • 12 Video “The program of the maximum set of muscle mass for ectomorphs”

Why does ectomorph need a completely different approach to strength training?

The speed and effectiveness of the process of gaining muscle mass depends on the type of physique, which determines physiological characteristics that cannot be changed. Ectomorph, unlike endomorph and mesomorph, requires much more time and effort to build muscle.

A person with a thin physique needs to be clearly and clearly aware that the end result of training is already predetermined. It is impossible, having the structure of Apollo, to turn into Hercules. This does not make ectomorph worse. Both Hercules and Apollo were considered in ancient Greece as the standard of male physique, but only in various weight categories.

Being a typical mesomorph, Hercules could easily swim with fat and look absolutely shapeless, if not for his so active lifestyle. Apollo, being an ectomorph, thanks to an increase in muscle mass, acquired a form that has become a true example of the male body.

Ectomorphs are no worse than endomorphs and mesomorphs. They, too, can have a beautiful and sculpted body, but not fall into the category of heavyweights. The maximum attainable weight, if anabolic steroids are used, is 90-95 kg. This is no reason to be upset. Even with a weight of not more than 90 kg, ectomorph athletes look much better than pitching, weighing 150 kg.

Frank Zane

Frank Zane is a vivid example of an ectomorph athlete who, with his tenacity, achieved an incredible result. Eight times he was awarded the title of Mr. Olympia among athletes in the weight category up to 90 kg. His figure represents an example of an aesthetically beautiful physique, is a goal that can be achieved by hard training.

Athletes with an ectomorphic physique, as noted earlier, can become a real Apollon, but they will have to train much more stubbornly and longer than mesomorphs and endomorphs. Of the latter, by the way, the Apollos will not work. Gaining muscle mass will be very difficult, but for a purposeful and not afraid of difficulties of a person, nothing is impossible.

Do not worry about genetics. Ectomorphs also have advantages over people with an endomorphic and mesomorphic physique:

  • even a small increase in muscle becomes immediately noticeable, which, of course, becomes an incentive for further training;
  • the possibility of consuming a huge amount of calories without any concern about the appearance of excess fat, which endomorphs with mesomorphs cannot afford.

The main thing is to properly manage your potential, to competently approach the organization of the training process and your own nutrition.

The strength training program for people with a thin physique is completely different from the workouts that most of the training aids and weight-building guides offer, mostly for those prone to rapid muscle building. The duration of classes recommended by such resources and the number of repetitions performed do not suit ectomorphs.

Distinctive features of the ectomorph training program

To get the desired result, you need to clearly understand the principles by which strength training is built:

Class duration

You need to train from 60 to 90 minutes. A longer exercise can lead to the opposite result. Muscular tissue ectomorphs do not have a high reserve of endurance. They not only cease to grow from excessive load, but also begin to lose in mass.

Training frequency

It is determined by an individual way and lifestyle. If daily routine does not imply high physical activity, you can visit the gym four or even five times a week. Ectomorphs engaged in physical labor should be limited to three activities.

Muscular workout

Each individual muscle group trains only once every seven days. Otherwise, muscle tissue will not have time to recover.

Number of approaches

It ranges from three to four. Multi-approach training for ectomorphs is prohibited. Violation of this rule leads to catabolism - a process in which the breakdown of muscle fibers begins.

Number of repetitions

For large groups is 6-8, and for small - 8-10. Ectomorphs can not do more than 10 repetitions, with the exception of exercises for pumping the trapezius muscles and legs.

Rest between sets

Must be within 1-2.5 minutes. If difficult approaches are performed, you can pause more. No need to rush. Recovery between separate approaches plays an important role for ectomorph.

Basic and isolated exercises

The former are the basis of the entire training program, and the latter are used in a minimal amount.

Number of exercises

Three exercises are performed for large muscle groups, and two for small ones. An exception is made when split, when the whole training is devoted to the study of only one muscle group.

Training goal

The study of two muscle groups in one session. Split for three days is perfect.

Ectomorph needs a short training session with a small number of repetitions of exercises and a good rest between the individual approaches.

Recovery after training

On rest days between visits to the gym, it is required to limit physical activity. It is not recommended to run, play football and so on. Otherwise, energy will be burned, not accumulated.

To fully recover, you need to sleep at least 8 hours. People who like to take a nap during the day should definitely sleep 40-50 minutes, but no more.

You need to eat at least five to six times a day. Servings should be small. A feeling of hunger should not be allowed. Otherwise, the body will switch to a regime of burning muscle tissue in order to obtain the necessary substances. The first is always split fat. It is negligible or completely absent in the ectomorph. Therefore, muscle cells immediately begin to break down.

Breakfast should be as tight as possible. This is the first and most important part of the daily diet. It is recommended to eat porridge for breakfast. She can be any. The main thing is to like and bring pleasure. It can be varied with boiled meat.

What happens if the diet is not followed ">

If an ectomorph, even under the condition of an eight-hour sleep, wakes up at 7 a.m. and doesn’t eat breakfast or refuses to eat at all, then a full meal is postponed for lunch, which can be at noon or 13.00. Thus, given the time spent in a dream, the elements necessary for normal functioning do not enter the body for 13-14 hours.

The body cannot wait until dinner. He begins to look for a source to obtain the substances required to maintain functionality. And, since ectomorph has practically no fat deposits, muscle tissues begin to split right away. There will be no muscle growth with such a diet. Therefore, breakfast should not be skipped.

Avoiding Burning Muscle Mass> Pharmaceutical Support to Help Ectomorph

The main problem of ectomorph is the limitation of muscle mass gain. It is quite simple to find a sporty and fit form, but to acquire impressive amounts of muscle sometimes remains an unattainable dream. The cherished goal can only be achieved using anabolic steroids.

It does not make sense to be limited only to oral anabolics. These drugs for ectomorph are effective in conjunction with injection. Most often take "Nandrolone" and "Methandrostenolone." This combination is classic. If you consider alternative options, then you can try "Sustanon" + "Anapolon".

Ectomorph athlete is not suitable for typical courses and preparations intended for drying and gaining relief. Otherwise, no increase in muscle mass. Drostanolone, known under the trade name "Masteron", Winstrol ("Stanozole"), Oxandrolone ("Anavara") and Testosterone Propionate must be discarded.

Ectomorph training - two-day split

1. Chest, Triceps, Shoulders, Press

  • Bench Press 3x6-8
  • Bench press on an inclined bench 3x6-8
  • Push-ups on the bars 3x10
  • Bench press narrow grip 3x6-8
  • French bench press 3x8-10
  • Bench press with chest 3x8-10
  • Mahi dumbbells to the sides 3x8-10
  • Raises the case on the bench 3-4 approaches to the maximum

2. Back, Biceps, Legs, Press

  • The pull of the upper block to the chest sitting 3x8
  • 3 × 6 tilt rod
  • Deadlift 3x6
  • Lifting the bar for biceps 3x8-10
  • Hammer flexion with dumbbells 3x8-10
  • 3x6-8 barbell squats
  • Rises on toes in the exercise machine (or with dumbbells in hands) 4х12-15
  • Leg raises on the bench 4 sets to the maximum

Ectomorph Training - Three Day Split

1. Chest, Triceps, Press

  • Bench Press 3x6-8
  • Bench press on an inclined bench 3x6-8
  • Breeding dumbbells lying 3x8-10
  • Push-ups on the bars 3x8-10
  • Bench press with a narrow grip 4x6-8
  • French bench press 3x8-10
  • Triceps on the block 3x10-12
  • Case raises on the bench 4-5 approaches to the maximum

2. Back, Biceps

  • The pull of the upper block to the chest sitting 3x8
  • 3 × 6 tilt rod
  • One-handed dumbbell barbell pull 3x6-8
  • Deadlift 3x6
  • Lift barbell for biceps 4x8-10
  • Lifting dumbbells for biceps with supination 3x8-10
  • Lifting the bar for biceps with a grip on top 3x8-10

3. Shoulders, Legs, Press

  • Bench press with chest standing 3x8
  • Dumbbell bench press 3x8-10
  • Mahi dumbbells to the sides 3x8-10
  • Shrugs with a bar 4х12-15
  • 3x6-8 barbell squats
  • Leg Press 3x8
  • Rises on toes in the exercise machine 4х12-15
  • Leg raises 4 sets to the maximum

Ectomorph Training - Four Day Split

Emphasizes the splitting of individual and all muscle groups, with the exception of the back and legs. The latter are given two training days. The cycle of classes involves a day of rest after each workout. When the whole split ends, it takes two days to recover.

Beginners are not recommended to train in this program. It is intended for athletes who have been engaged in strength training for at least a year. This is due to two factors:

  • a beginner does not need a point splitting of muscle groups, since each bundle of a delta, for example, is worked out in a separate lesson;
  • Lack of proper preparation for a high load can, and with good rest, cause overtraining, which can cause a complete rejection of further training.

First day

On the chest, front deltas, abs, triceps:

  • bench press for 3-4 sets (6-8);
  • bench press on an inclined bench for 3-4 approaches (6-8);
  • breeding dumbbells lying 3-4 approaches (8-10);
  • bench press in the Hammer simulator for pumping for pectoral muscles in 4 sets (10-12);
  • extension of the arm in an inclination with a light dumbbell according to 3-4 approaches (10-12);
  • triceps on a block with light weight in 4 sets (12-15);
  • lifting average dumbbells in front of you in 4 sets (8-10);
  • lifting the case on the bench for 4-5 (to the maximum).

* If there is no Hammer in the gym, do any isolated exercise on the pectoral muscles.

Second day

Study of the rear beam of the deltas, back, biceps


  • traction of the upper block towards the chest 4 approaches (6-8);
  • rod traction in an inclination of 3-4 approaches (6-8);
  • draft of the horizontal block to the waist region 3-4 approaches (8-10);
  • deadlift 3 sets (6-8) or hyperextension 4 sets (8-10);
  • concentrated rises for biceps with a dumbbell of 3-4 approaches (10-12);
  • lifts on the block to the biceps muscles in light weight 3 or 4 sets (10-12);

Third day

Abdominal workout heavy on the legs and shoulder girdle


  • dumbbell bench press (sitting) 4 sets (8-10);
  • swings to the side with dumbbells 3-4 approaches (8-12);
  • shrag dumbbells 3-4 approaches (10-12);
  • barbell squats 3-4 approaches (6-8);
  • leg press 3 sets (8-10);
  • leg extensions in the machine 3-4 approaches (10-12);
  • lifts on socks with free weight or in the simulator 4 approaches (10-15);
  • leg flexion in the machine 3-4 approaches (8-10);
  • leg lifts from a prone position on the bench 4-5 approaches (the maximum possible number of repetitions).

Fourth day

Heavy load on biceps and triceps, light on chest, normal on abdominal muscles


  • bench press with a narrow grip 3-4 approaches (6-8);
  • French bench press with a dumbbell and lying on 3-4 approaches (8-10);
  • dumbbell and barbell lifts according to 3-4 approaches (8-10);
  • Hammer bench press 4 sets (8-10);
  • case hikes on the bench 4-5 approaches (maximum);
  • pullover with a dumbbell 3 or 4 sets (10-12);
  • hammer bends from 3 to 4 sets (8-10).

Ectomorph Training - Six Day Split

A time-tested technique that perfectly suits lean ectomorphs by nature. The only negative is the duration of the training, which requires having free time daily. It is much more convenient to start borrowing from Monday. This allows you to finish the whole training by Sunday and have a good rest, which is especially important for those people whose activities are somehow connected with certain loads that may interfere with the proper recovery process.

The main feature of this training is isolation. Each visit to the gym under the program offers work with one single muscle group. This is ideal especially for beginners. No complications. You just need to go to the simulator and do the study of the muscles, which corresponds to a particular day.

Regarding time, then one lesson will take 40 minutes. This is another plus of the training, fully meeting one of the main requirements for ectomorph training - no overtraining and long classes.

Monday: Chest (Exercises for the pectoral muscles)

  • Bench Press 4x6-8
  • Bench press on an inclined bench 4x6-8
  • Breeding dumbbells lying 3-4x8-10
  • Push-ups from the bars 4 sets of 6-8 reps (use additional weights)

Tuesday: Back (Exercises for Back Muscles)

  • Pulling or pulling the upper block to the chest 4x8
  • 4x6 tilt rod
  • Deadlift 3x6

Wednesday: Triceps (Triceps Exercise)

  • Bench press with a narrow grip 4x6-8
  • French bench press 4x8
  • French bench press dumbbell with two hands 4x8

Thursday: Biceps (Biceps Exercise)

  • Lifting the bar for biceps while standing 4x8-10
  • Lifting dumbbells for biceps while sitting 4x8-10
  • Lifting the bar for biceps with a reverse grip 4x8-10

Friday: Deltas (Shoulder Exercises)

  • Bench press with chest up 4x6-8
  • Mahi dumbbells to the sides 4x8-10
  • Shrugs with a bar 4x10-12

Saturday: legs (leg exercises)

  • 4x6 Shoulder Squats
  • Leg press in the machine 4x6-8
  • Rises on toes in the exercise machine 4x10-12

Sunday is a day off

In this exercise for the press can be done daily. This is due to the fact that a program created specifically for ectomorphs is not complicated and exhausting. When lifting a lot of weight, it is permissible and even recommended to use cheating in order to take severity close to the maximum indicator. The main thing is to achieve the inability to do more repetitions than recommended.


Ectomorphs have many advantages. They do not gain excess fat, but it’s very difficult for lean people to pump decent muscle mass. The slightest deviation in nutrition and an incorrectly selected training program can not only significantly reduce progress, but also quickly enough cross out most of the results that an athlete with a thin physique has already managed to achieve. Therefore, close attention should be paid to nutrition, rest, and training.

Video "The program of the maximum set of muscle mass for ectomorphs"