7 Day Ectomorph Workout Plan To Build Mass

An ectomorph is one of the three primary body types used to describe the human physique or somatotypes.

People with an ectomorphic body type typically have:

• Narrow shoulders and hips
• A lean and delicate build
• A fast metabolism
• Low body fat

They often find it difficult to gain weight or muscle mass (1).

Experts compare the ectomorph body type with more muscular mesomorphs and endomorphs, who tend to have a higher body fat percentage.

If you are an ectomorph looking to build muscle and mass, you may wonder, “What is an effective ectomorph workout plan?”

You will need a workout plan that fits your body type to be highly effective.

Note: The scientific community does not universally accept somatotypes, and their validity is still debatable. 

However, for many individuals, identifying with a particular body type can help them understand and address their unique fitness needs.

Can You Build Muscle As An Ectomorph?

Yes, ectomorphs can build muscle and mass. 

While their body type may make it more challenging, they can achieve significant muscle growth with the right approach to nutrition and exercise.

As an ectomorph, your diet will be crucial in your muscle-building journey. 

Since your metabolism tends to be fast, you may need to consume more calories than the average person to gain weight and build muscle. 

Most dieticians recommend a calorie surplus of 500-1000 calories daily (2), which means that ectomorphs must eat more calories than their body burns.

In addition to consuming enough calories, it is essential to focus on quality nutrition. 

Ectomorphs should eat a balanced diet that includes:

• Protein
• Healthy fats
• Carbohydrates

Protein is essential for muscle growth, so incorporate lean protein sources into each meal (3).

An ideal macronutrient ratio for ectomorphs looking to build muscle is:

• 30% protein
• 20% healthy fats
• 50% carbohydrates

You can adjust this ratio based on personal preferences and results.

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How To Build An Effective Ectomorph Workout Plan?

In addition to a proper diet, a well-designed workout plan is crucial for building muscle as an ectomorph.

Here are some key factors to consider when creating your workout plan:

• Resistance Training: Resistance training, also known as strength training or weightlifting, is essential for building muscle mass (4). You should aim for at least 3-4 days of weekly resistance training as an ectomorph.
• Minimal aerobic exercise: While cardiovascular exercise is essential for overall health, too much can hinder muscle growth in ectomorphs (5).

Stick to shorter and less frequent cardio sessions to avoid burning excess calories that your body can use.

• Compound Movements: Compound movements, such as squats, deadlifts, and bench presses, work multiple muscle groups simultaneously and are highly effective for building mass (6).

Incorporate these into an ectomorph workout to gain muscle.

• Progressive Overload: To continue progressing and building muscle, gradually increase the weight or intensity of your exercises over time.

This principle is known as progressive overload and is crucial for ectomorphs, who may have difficulty gaining muscle (7).

• Rest and Recovery: Getting enough rest is essential for muscle growth (8). Aim for 2-3 minutes of rest between sets, and take at least 1-2 days off from exercise each week.

Read more: 7 Exercises For A V-Shape Back Workout With Dumbbells

How Many Times A Week Should Ectomorphs Workout?

As an ectomorph, most trainers recommend working out 3-4 times weekly, with at least 1-2 days of rest between each workout (8). 

This rest period allows for proper muscle recovery and growth.

Listen to your body and adjust your workout frequency as needed. 

If you feel fatigued or have muscle soreness, take an extra rest day before returning to the gym.

What Workouts Are Best For Ectomorphs?

Progressively overloaded compound movements involve the following exercises:

• Squats
• Deadlifts
• Bench presses
• Overhead presses

These are all highly effective for building muscle in ectomorphs. 

It is also essential to incorporate isolation exercises to target specific muscle groups.

How you divide these exercises throughout the week will depend on personal preference and schedule. 

Some ectomorphs may prefer a full-body workout 3x weekly, while others may opt for an upper/lower split or push/pull/legs split.

Here’s a 5-day ectomorph workout plan you can try:

Day 1 – Chest and Triceps

Day 2 – Back and Biceps

Day 3 – Rest

Day 4 – Glutes, Quads and Hamstrings

Day 5 – Shoulders and Calves

Day 6 – Cardio and Core

Day 7 – Rest

Mass-Building Workout Plan For Ectomorphs

We customized this workout plan to help ectomorphs build muscle mass by focusing on compound movements and progressive overload. 

To maximize growth, follow the schedule, prioritize proper form, and ensure sufficient nutrition and rest.

Day 1 – Chest and Triceps

Warm-Up: 5-10 minutes of light cardio and dynamic stretches.

1. Bench Press (4 sets of 8-10 reps):

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grab the barbell with a grip slightly wider than shoulder-width.
3. Slowly lower the bar to your mid-chest, keeping your elbows at a 45-degree angle.
4. Press the barbell back up while squeezing your chest muscles.

2. Incline Dumbbell Chest Flies  (3 sets of 10 reps):

1. Set the bench at an incline (30-45 degrees).
2. Hold the dumbbells in both hands with your knuckles facing each other in the center of your body.
3. Slightly bend your elbows and control the weight as you allow your arms to create a T shape with your body.
4. Once you fully extend your arms in this T shape, use your chest to bring the dumbbells back to the center of your body.
5. Slowly return to the starting position.

3. Tricep Dips (3 sets of 12-15 reps):

1. Sit on the edge of a bench, hands shoulder-width apart and legs extended.
2. Lower your body by bending your elbows until your triceps parallel the floor.
3. Push back up until your arms are straight without locking elbows.

4. Push-Ups (2 sets to failure):

1. Get into a plank position with your hands slightly wider than shoulder-width.
2. Lower your body until your chest nearly touches the ground.
3. Push yourself back up to the starting position.

Day 2 – Back and Biceps

Warm-Up: 5-10 minutes of light cardio and shoulder activation exercises.

1. Pull-Ups (4 sets of 8-10 reps):

1. Grip the pull-up bar slightly wider than shoulder-width with palms facing away.
2. Pull yourself up until your chin is above the bar.
3. Slowly lower back down to the starting position.

2. Bent-Over Rows (Barbell – 4 sets of 8 reps):

1. Stand with feet shoulder-width apart and hold a barbell.
2. Bend forward at the hips until your upper body is nearly parallel to the floor.
3. Pull the barbell toward your lower chest while squeezing your shoulder blades.
4. Lower the barbell back down.

3. Bicep Curls (3 sets of 10-12 reps):

1. Hold a dumbbell in each hand, palms facing forward.
2. Curl the dumbbells up while keeping your elbows close to your sides.
3. Slowly lower the weights back to the starting position.

1. Hammer Curls (2 sets of 12 reps):
2. Hold a dumbbell in each hand with your palms facing your torso.
3. Curl the weights upward while keeping the palms facing in.
4. Lower back to the starting position in a controlled manner.

Day 3 – Rest

Rest is essential for recovery and muscle growth. Focus on:

• Staying hydrated.
• Getting 7-9 hours of sleep.
• Eating nutrient-dense foods rich in protein, carbs, and healthy fats.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Day 4 – Glutes, Quads and Hamstrings

Warm-Up: 5-10 minutes of light cardio and dynamic leg stretches.

1. Squats (Barbell – 4 sets of 8-10 reps):

1. Stand with feet shoulder-width apart, holding a barbell on your upper back.
2. Lower your body by bending your knees and hips, keeping the chest upright.
3. Stop when thighs are parallel to the floor, then push back up to standing.

2 . Deadlifts (3 sets of 8 reps):

1. Stand with your feet under the barbell, gripping it at shoulder width.
2. Stick your chest out, keep your back neutral, and lift the bar by extending your hips and knees.
3. Lower the bar back down in a controlled motion.

3. Lunges (3 sets of 10 reps per leg):

1. Step forward with one leg, lowering your body until your front thigh is parallel to the ground.
2. Push through your front heel to return to standing.
3. Alternate legs and repeat.

Day 5 – Shoulders and Calves

Warm-Up: 5-10 minutes of light cardio and arm stretches.

1. Shoulder Press (Barbell or Dumbbells – 4 sets of 8 reps):

1. Sit or stand with a barbell or a pair of dumbbells at shoulder height, palms facing forward.
2. Press the weights straight up until you fully extend your arms.
3. Slowly lower back to the start position.

2. Lateral Raises (3 sets of 12 reps):

1. Stand with a dumbbell in each hand at your sides.
2. Raise your arms to shoulder height while slightly bending your elbows.
3. Lower the dumbbells back to your sides in a controlled motion.

3. Arnold Press (3 sets of 10 reps):

1. Hold dumbbells at shoulder height with palms facing your chest.
2. Rotate and press the weights overhead while palms turn outward.
3. Slowly reverse the movement to return to the starting position.

1. Standing Calf Raises (4 sets of 15 reps):
2. Stand with the balls of your feet on an elevated surface.
3. Push up onto your toes, squeezing your calves at the top.
4. Slowly lower back to the starting position.

Day 6 – Cardio and Core

Warm-Up: 5-10 minutes of light cardio.

1. Running or Incline Walking (20-30 minutes):

1. Use a treadmill or go outdoors at a moderate pace.
2. Maintain steady breathing and consistent effort.

2. Plank (3 sets of 45 seconds hold):

1. Get into a forearm plank position with a straight line from head to heels.
2. Tighten your core and hold the position.
3. Avoid letting your hips sag or rise too high.

3. Russian Twists (3 sets of 20 reps – 10 per side):

1. Sit on the floor with your legs bent and feet slightly elevated.
2. Lean back slightly and hold a weight or medicine ball.
3. Twist your torso to one side, then the other, keeping your core engaged.

1. Hanging Leg Raises (3 sets of 12 reps):
2. Hang from a pull-up bar with your arms fully extended.
3. Raise your legs until they’re parallel to the ground.
4. Slowly lower them back down.

Day 7 – Rest

Enjoy a full day of rest. This resting period allows your muscles to rebuild and grow. 

Use this time for active recovery, such as stretching, yoga, or a light walk.

We’ve shed more light on Metabolic Confusion For Endomorphs by exploring how varied caloric strategies can optimize fat loss and improve energy balance.

Read more: Beginner Full-Body Men’s Workout: Exercise List, Tips, and FAQs

What Is The Best Diet For An Ectomorph Female?

A high-calorie, high-protein diet is the best for an ectomorph female looking to build muscle. This diet balances lean proteins, complex carbohydrates, and healthy fats. 

Focusing on nutrient-dense foods that will fuel your workouts and support muscle growth is essential.

Some key dietary tips for ectomorph females include:

• Eating enough calories: To gain weight and build muscle, you must have a calorie surplus. Consume more calories than you burn daily to gain weight (3).
• Prioritizing protein: Protein is essential for building and repairing muscle tissue. Aim for at least 0.8 grams of protein per pound of body weight daily (9).
• Incorporating healthy fats: Fats are an essential source of energy and aid in hormone production, which is crucial for muscle growth (10). Focus on healthy sources like avocado, nuts, and fatty fish.
• Choosing complex carbohydrates: Complex carbs provide sustained energy for your workouts and help with muscle recovery (11). Opt for whole grains, fruits, and vegetables over simple carbs like processed foods.
• Eating frequently: To support muscle growth, aim to eat every 2-3 hours throughout the day (3). Frequent eating ensures you get enough calories and nutrients to fuel your workouts.

It’s also important to listen to your body and adjust your diet. If you feel like you’re not gaining weight or building muscle despite following a high-calorie diet, consider consulting a registered dietitian.

We’ve discussed Endomorph Body Type Weight Loss strategies, focusing on balanced nutrition, regular strength training, and effective calorie intake management.

Frequently Asked Questions

• What is the best sport for ectomorphs?

Ectomorphs excel at sports that require speed, endurance, and agility. 

Examples include running, gymnastics, swimming, and basketball, where a lean and lightweight physique can be advantageous. However, strength training is also essential for building muscle and balance.

• What is the best protein for ectomorphs?

Ectomorphs can benefit from high-quality, complete protein sources like chicken, fish, eggs, and lean beef. 

Plant-based options like tofu, lentils, or quinoa also work well. Protein powders like whey or plant-based blends (e.g., pea or rice protein) are excellent for hitting daily protein goals, especially post-workout. However, always contact a medical professional before introducing a new supplement to your diet. 

• Are ectomorphs attractive?

Attractiveness is subjective and depends on individual preferences. Ectomorphs typically have lean and slender physiques, which some people find aesthetically pleasing. 

Health, confidence, and personality often matter more than body type.

• Do ectomorphs need more sleep?

Ectomorphs do not inherently need more sleep than other body types. 

However, adequate sleep (7-9 hours per night) is vital for everyone, especially for muscle recovery and overall health when following intense workout routines.

The Bottom Line

Building muscle as an ectomorph may require more effort, but it is possible with the right approach. 

Focusing on proper nutrition, incorporating resistance training and progressive overload, and allowing for adequate rest and recovery can help you achieve significant muscle growth and reach your fitness goals.

Don’t be discouraged by your body type—embrace it and use it to your advantage to create a personalized ectomorph workout plan at home or the gym that works for you.