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.


Ectomorph Workout Routine


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.


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

Pull Ups25-10
Military Press25-10
1 Arm Dumbbell Row25-10
Incline Bench Press25-10
Barbell Curl25-10
Close Grip Bench Press25-10


Workout 2

Dumbbell Swing 310-12
Calf Raise310-12
Barbell Shrug35-10
EZ Bar Reverse Curl 38-10


Workout 3

Pull Ups25-10
Clean and Press25-10
Incline Dumbbell Row25-10
Parallel Bar Dip25-10
Hammer Curl25-10
Reverse Grip Bench Press25-10


Workout 4

Calf Raise310-12
Wrist Curl35-8


Articles in This Section (Ectomorph Workout Routines):

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  1. Hi just a quick question.I started the beginner program on this page roughly about 8 weeks ago now and am just wondering should I move up to this program ?,just to give you a little Idea of my progress,I have gained a couple of pounds and seen some gains on my chest and arms.Do you think I am at the right level to move up?,Thanks for posting your information to all of us and hope to hear from you soon.

    • Hey Daniel, there’s no reason why you shouldn’t move up, so do give it a try! Many other factors such as your own training protocols and your discipline would determine the effectiveness of the workout. Good luck bro!

  2. I’m about to start this routine after a period of physiotherapy/rehabilitation. The beginner workout had no effect, probably because I’ve been training for years. Any advice?

  3. Hi Wayne, How long the rest time between sets and group excervise?

    • *excercise

  4. Can I do 6-pack abs workout during this?

  5. Hi Wayne. I’ve seen a lot of bodybuilders saying that for hypertophy we should hit every muscle group twice a week, but every workout recomended for ectomorphs i found have just 3 days per week, hiting every muscle groupe once. Is there any chance that we can do a workout with 4 or 5 days, hiting the muscle groups twice or this is just for meso and endomorphs?

    • Hi Diego. Definitely, however, it really depends on your goals.

      A bodybuilder’s goal is to hit every muscle spot for the perfect definition that will be judged during competitions. That is not the goal for most of us and is simply a waste of energy and time. This is because you will need to eat and work out a hell lot more. 3 days per week is more than sufficient for us to achieve above average gains and to look very presentable – it’s just a more productive way of reaching your goals (i assume you are not aiming to be a bodybuilder).

      If you still wish to, it’s definitely doable, though a 4-5 day frequency is more for advanced gym goers who have exhausted the easy gains with compound exercises three days a week.


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