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



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  1. Daniel

    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.

    • Wayne Griffins

      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. Stephen

    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. Mahmud

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

    • Mahmud


  4. Kevin

    Can I do 6-pack abs workout during this?

  5. Diego

    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?

    • Wayne Griffins

      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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