6 Weeks Ectomorph Training

If you are a hardgainer or a skinny guy looking to start your ectomorph training, or if your gym results have hit a plateau, check out this 6 weeks workout routine/workout for mass program by acclaimed fitness instructor Vince Del Monte.

For your convenience, I have summarized the main points of this video’s training routine below:


Ectomorph Training Overview


  • Do this ectomorph training routine on Mon, Wed and Fri
  • Do 25 minutes of tempo cardio (75%) effort on Tues, Thurs and Sat
  • Take your body weight x 18 = daily calorie needs (click here to use a more specific calculation of your calorie needs)
  • Eat every 4 hours at least (I suggest 3 hours)
  • Meals: 45-50% carbs, 30 – 35% proteins, 20-25% fats


Ectomorph Training Exercises:

  1. Deadlifts
  2. Dumbbell flat bench chest press
  3. Front barbell squat
  4. Bent over barbell rows
  5. Standing military press
  6. Front plate wood choppers
  7. Chin ups
  8. Dips
  9. Back extension
  10. Reverse incline raises


Ectomorph Training Sets:

  • Weeks 1-2: 3×15, 30 sec rest
  • Weeks 3-4: 4X10, 60 sec rest
  • Weeks 5-6: 5×5, 90 sec rest


If you only have a short period such as 6 weeks to build muscle mass, then try this workout routine and stick with it.



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