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.


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

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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  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?


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