Training program - Ectomorph

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Training program - Ectomorph

The ectomorph is a slow-growing individual with a fast metabolism that makes it difficult to gain weight and build muscle quickly.

The main problem faced by ectomorphs is weight and muscle gain which will be slow and will require special effort. If you're an ectomorph and think that making some changes to the fundamentals of your training (examples: doing more compound movements and shorter reps with heavier loads) will solve your problem, you're only right to half. We recall that the ectomorph is an individual who progresses slowly, possessing a fast metabolism which complicates the gain of weight and rapid muscle.

It's not all about training

Indeed, we tend to overlook the importance of dietary habits, muscle recovery and lifestyle factors. If you approach bodybuilding with seriousness and motivation, this energy will have to be well expressed in the gym. Remember that while the physiological processes of muscle development are triggered by training, this development only occurs when the body is at rest. To finally know your barriers and the possible solutions to optimize your muscle gains, we have compiled a list of dietary and sports tips allowing you to overcome these pitfalls.




If you have difficulty gaining weight, it is imperative that you increase your daily food intake by 300 to 500 calories. The easiest way is to eat 5 to 6 small meals every day.


Despite your professional activity and the daily obligations that may interfere with your program, we recommend that you take several small meals with you. During your inserts, favor yogurt, fruit, a chicken or tuna sandwich with eggs, a small bowl of pasta, etc ...


It is advisable to eat 30 to 40g of protein with each meal. We recommend a protein intake equivalent to 1.7 g of protein per kg of body weight.


You can eat fats, as long as they are the right ones: saturated fats clog the arteries while unsaturated fats provide important vitamins, keep cells and nerves healthy. These good fats are a source of energy and provide cholesterol which contributes to the production of testosterone (an important hormone in the production of muscle tissue).


Fat should make up about 25 % of your daily calorie count.


We recommend following a meal hyper-protein and hyper-carbohydrate within 30 minutes of your workout (to replenish muscle fuel) and have a high protein snack before bed (Example: casein. This snack provides extra amino acids for building muscle while you sleep ).




Recovery is an often overlooked parameter. As an ectomorph, you burn calories easily, it may seem paradoxical, but excessive training can be harmful.


Plan up to 2-3 rest days per week.


Sleep is an essential parameter for your recovery. Get as much sleep as you need and take a nap if you can. Obviously, any festive deviation will slow down your muscle gains.


Avoid all training if you are tired or if you feel pain after your previous session.


Don't let side activities interfere with your progress. If you play another sport or have another tiring occupation, pay extra attention to nutrition and recovery. This remark particularly affects endurance sports.


Using the cardiovascular system is a good thing for any bodybuilder (it also helps to accentuate muscle definition), but your work intensity must be low and your sessions will be limited to 40 - 60 minutes, 3 to 4 times a day. week.


Reduce any state of stress by learning to relax, through techniques such as visualization, yoga and meditation. Stress-induced elevation in cortisol can interfere with muscle building. If you can pinpoint the issues and make changes in many of these areas, you will eventually free yourself from the constraints imposed by your body type.



To conclude, we invite you to consult our example of a specific Ectomorphic program detailed by muscle, by series and by repetition.

Day 1 - Backbone

Exercises Series Reps
Supine traction in super-slow 4 10
Rowing bar T 4 8
High pulley chest pull 3 10
Horizontal draft tight neutral grip 3 10
Lumbar bench 3 10

Day 2 - Pectorals

Exercises Series Reps
Bench press incline dumbbells 4 8
Bench 3 10
Spread flat dumbbells 3 10
Sweater 3 10

Day 3 - Legs

Exercises Series Reps
Squat 4 8
Hurry 3 10
Leg extension 3 10
Leg curl 3 10

Day 4 - Shoulders

Exercises Series Reps
Sitting shoulder dumbbell press 4 8
Chin rowing 4 10
Dumbbell side raises 3 10
Alternate 1 week out of 2: bird bust leaning or dumbbell front elevations 3 10

Day 5 - Arms

Exercises series Reps
Curl 4 10
Dumbbell hammers on incline bench 3 10
Forehead bar 4 8
Rope triceps 3 10

Days 6 & 7 - Rest

Thanks to the advice and the program that we have just presented to you, we hope to have shed some light and provided all the useful information so that our dear ectomorphs can finally take pleasure in evolving and reaching their goals.

Our entire team thanks you for reading and remains at your entire disposal for any additional information on this subject.

You can also consult our article “ALL ABOUT THE ECTOMORPHIC TYPE” which will teach you much more about this morphological type.


Good training !

Comments (4)

  • zovre lioptor Reply

    I love the efforts you have put in this, thankyou for all the great content.

    August 18, 2021 at 7:24 am
    • Reply

      Hello Zovre Lioptor,

      Thank you for taking the time to read the article.
      We're glad you enjoyed it.
      We hope to see you in order.


      August 31, 2021 at 6:30 am
  • Thin Reply

    I am a hard gainer, I find it difficult to gain weight and muscle even while eating like a pig.
    This program may be a salvation for me, I can't wait to try it.

    August 17, 2016 at 3:27 pm
    • Reply

      Hello Thin,

      Above all, don't hesitate to take advice from our sports coach if you have any questions:

      May 14, 2021 at 4:01 pm

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