8 Weeks Ectomorph Workout Routine
After you’re done with the beginner workout routine, this ectomorph workout routine is a good one to continue.
Note: only do this if you have at least reached an intermediate level.
Note: the beginner workout routine is a full body routine, which we will eventually burn out on. Should you switch from that routine to this, take a full week off first.
This workout routine is based on a upper/lower split.
However, traps and forearms are included with the days where you train lower body because they are involved in a large degree, especially during deadlifts.
Although there are 4 days reflected here, only do 3 workouts for each week.
e.g.
Week 1: workout 1, 2,3
Week 2: workout 4,1,2
Week 3: workout 3,4,1
Week 4: workout 2,3,4
Remember to warm up before commencing! And rest when you feel like you are overtraining!
Workout 1
| Sets | Reps | |
|---|---|---|
| Pull Ups | 2 | 5-10 |
| Military Press | 2 | 5-10 |
| 1 Arm Dumbbell Row | 2 | 5-10 |
| Incline Bench Press | 2 | 5-10 |
| Barbell Curl | 2 | 5-10 |
| Close Grip Bench Press | 2 | 5-10 |
Workout 2
| Sets | Reps | |
|---|---|---|
| Squat | 3 | 5-10 |
| Dumbbell Swing | 3 | 10-12 |
| Calf Raise | 3 | 10-12 |
| Barbell Shrug | 3 | 5-10 |
| EZ Bar Reverse Curl | 3 | 8-10 |
Workout 3
| Sets | Reps | |
|---|---|---|
| Pull Ups | 2 | 5-10 |
| Clean and Press | 2 | 5-10 |
| Incline Dumbbell Row | 2 | 5-10 |
| Parallel Bar Dip | 2 | 5-10 |
| Hammer Curl | 2 | 5-10 |
| Reverse Grip Bench Press | 2 | 5-10 |
Workout 4
| Sets | Reps | |
|---|---|---|
| Squat | 3 | 5-10 |
| Deadlift | 3 | 5-10 |
| Calf Raise | 3 | 10-12 |
| Wrist Curl | 3 | 5-8 |
When you’re done with this training, you could move on the more advanced ectomorph workout for mass routine.
Other Articles in this Series
- How to formulate your own bodybuilding workout routine
- Beginner gym workout routine
- 6 weeks ectomorph training
- 9 weeks ectomorph workout for mass
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Daniel
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http://ectomorphworkout.org/ Wayne Griffins
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Stephen
