9 Weeks Ectomorph Workout For Mass

The following ectomorph workout for mass I’m going to share with you is designed by Derek Charlebois.

He is a bodybuilding expert who has written a number of articles on bodybuilding.com.

He was once a skinny guy as well but has managed to bulk up and put on mass along with defined muscle cuts.

He is pictured below. Very impressive.

ectomorph workout for mass

 

Ectomorph Workout For Mass Load Phase (4-8 Weeks)

 

Push A- Monday

Bench Press 3 X 4-8
Military Press 3 X 4-8
Close Grip Bench 3 X 4-8
Squats 3 X 4-8
Seated Calf Raise 3 X 4-8

 

Pull A- Tuesday

Bent Over Row 3 X 4-8
Lat-Pulldown 3 X 4-8
DB Shrug 3 X 4-8
DB Curl 3 X 4-8
Stiff Leg Deadlift 3 X 4-8

 

Push B- Thursday

Incline DB Press 3 X 4-8
DB Shoulder Press 3 X 4-8
Skull Crusher 3 X 4-8
Leg Press 3 X 4-8
Leg Press Calf Raise 3 X 4-8

 

Pull B-Friday

Deadlift (Full or Rack) 3 X 4-8
Pull-Up 3 X 4-8
Barbell Shrug 3 X 4-8
Barbell Curl 3 X 4-8
Lying Leg Curl 3 X 4-8

***This ectomorph workout for mass could also be done: Mon, Wed, Fri, Sat or Sun.

 

Ectomorph Workout For Mass Instructions

1. You should be able to do 4-8 reps with the weight you have chosen. If you can do more than 8 reps, increase the weight.

2. Rest 2 minutes between sets.

3. Exercises can be swapped from the list above for each given muscle group if desired.

4. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.

5. The deload week consists of 2 sets of 10 reps per exercise per muscle group.

 

Ectomorph Workout For Mass Deload Week (1 Week)

 

Push A- Monday

Bench Press 2 X 10
Military Press 2 X 10
Close Grip Bench 2 X 10
Squats 2 X 10
Seated Calf Raise 2 X 10

 

Pull A- Tuesday

Bent Over Row 2 X 10
Lat-Pulldown 2 X 10
DB Shrug 2 X 10
DB Curl 2 X 10
Stiff Leg Deadlift 2 X 10

 

Push B- Thursday

Incline DB Press 2 X 10
DB Shoulder Press 2 X 10
Skull Crusher 2 X 10
Leg Press 2 X 10
Leg Press Calf Raise 2 X 10

 

Pull B-Friday

Deadlift (Full or Rack) 2 X 10
Pull-Up 2 X 10
Barbell Shrug 2 X 10
Barbell Curl 2 X 10
Lying Leg Curl 2 X 10

***This ectomorph workout for mass could also be done: Mon, Wed, Fri, Sat or Sun.

 

Ectomorph Workout For Mass Instructions

1. Exercises can be swapped from the list above for each given muscle group if desired.

2. Isolation exercises not on the list may be used during this week.

3. Stop all sets 1 rep shy of failure.

4. Rest 1-2 minutes between sets.

 

 

Articles in This Section (Ectomorph Workout Routines):

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