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.

e.g.

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

 SetsReps
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

 SetsReps
Squat35-10
Dumbbell Swing 310-12
Calf Raise310-12
Barbell Shrug35-10
EZ Bar Reverse Curl 38-10

Workout 3

 SetsReps
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

 SetsReps
Squat35-10
Deadlift35-10
Calf Raise310-12
Wrist Curl35-8

 

 

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