Endomorph Training Program

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Endomorph Training Program

Through this article, we are going to look again at the specificities of endomorphs when it comes to bodybuilding and we will provide several tips so that you can overcome the various pitfalls commonly encountered.

The endomorphic type morphology is not perceived as ideal for bodybuilding because of a relatively "big" build. To correct this, endomorphs should insert aerobic type exercises to optimize fat loss. Like the ectomorph, the endomorph does not have the most favorable physique for building muscle mass. The ectomorph is too thin, the endomorph is too big.

In order to improve the loss of this excess fat, it is recommended that endomorphs frequently vary strength training exercises, as well as the order of these exercises. It is also advisable to add basic and isolation exercises for the development of muscle groups.

Some days, the endomorph will have to vary the sets and repetitions by adding heavy work with longer sets and repetitions between 12 and 25. However, you should avoid working too heavy for too long. During heavy sets, the endomorph will have to work until exhaustion to burn as much fat as possible.

It is also recommended to add intensity by exercising for example decreasing series or forced repetitions. The endomorph must not forget cardio, a decisive vector in fat loss: by training at around 75 % of his heart rate, the endomorph must maintain his heart rate in the fat burning zone. The best way to achieve convincing results for an endomorph is to work each muscle group 1-2 times per week while making variations in the training program.


One of the questions usually asked by bodybuilders is "how should I train?" "

As you can imagine, there is no one ideal program for all endomorphs. Even if endomorphs are united by their morphology, we must not rule out that the physical aspect, the levels of experience, the motivation, the time available to us, the goals we set for ourselves, our food needs ... endomorph in very different individuals.

What works for one person may not work for another. To give you all the cards in hand, we are going to bring you several practical sports advice oriented on a particular aspect: the morphology.


Although the many exercises that we will present below are valid for each individual, remember that it is the way in which these exercises are performed that will make all the difference with regard to your body type.

Insist on intensity and aerobics !!!

Endomorphic trainingThe endomorph has a higher fat content than normal. In addition to this, many endomorphs benefit from a bone structure that is large and fat. While it is not difficult to gain weight, it is much more difficult to shed fat. Most of the time, extra pounds are stored where they shouldn't be (in the abdominals, waist and buttocks).

When endomorphs start training with weights, they gain volume and muscle quite quickly. However, this muscle gain is still marred by visible layers of fat. An endomorph can actually acquire a rock hard body, but achieving a high degree of definition always seems to be out of reach.

Thanks to their bone structure and their ability to build muscle quickly, many endomorphs train heavy with few repetitions. This method very often turns out to be a mistake. An endomorph should train using moderately heavy weights, combined with high intensity, little rest between sets, and a sustained training frequency. The goal is to elevate metabolism, burn muscle, and achieve definition and streaks.

Another very important aspect of training is cardiovascular fitness. Far too many endomorphs stay fixed on the weights and abandon the important part of cardio. Big mistake to avoid.

An endomorph will never be able to dry out unless it follows a good diet and trains the cardiovascular system at least 3 times a week.

Cardio-vascular training, the key exercises:

  1. brisk walking
  2. the "stair stepper"
  3. the stationary or normal bike
  4. daily walking.

The keys to success:

  • Keep training fun with a varied program and exercises. A change every 2 to 3 sessions is recommended.
  • Choose 3 to 5 exercises that work best for each part of your body. Repeat these exercises during each workout.
  • Choose 2 or 3 different exercises for each muscle group.
  • Make a basic movement (Example, an incline press with dumbbells for the chest) and one or two isolation movements (Example, the spreads with dumbbells, the peck-deck or even the spreads with the pulley vis-à-vis ).
  • Reduce your rest time between sets. Recommended time: less than a minute.
  • Maintain your repetitions: between 9 and 12 for the upper body and 12 to 15 for the legs and calves.
  • At each workout, vary the rest time, repetitions and weights. Goal : Constantly surprise your body.
  • Train abdominals at the start of your session.
  • Do not exceed more than 8 sets per muscle group.
  • Train according to the following formula: three days of work for one day of rest.

Example program:


Monday : chest and arms
Tuesday : legs
Wednesday : back and shoulders
Thursday : rest
Friday : resumption of the training cycle

In summary :

The endomorph should keep the word "intensity" in mind. He should always train with high intensity. Work hard on your body by intelligently applying the advice presented above. Favor cheerful and exciting sessions to avoid sinking into monotony.

Vary the efforts to vary the pleasures

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 endomorphs 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 further information on this subject.

You can also consult our article “Endomorphic? Find here all the details of this morphological type ... “Which will teach you much more about this morphological type.


The 2getmass.to team

Comments (9)

  • Frederick Reply

    3 days of bodybuilding and 4th rest ok but the 3 cardio exchanges, where do we place them?

    December 18, 2017 at 4:24 am
    • Frederick Reply

      the 3 cardio workouts, when do we do them?

      December 18, 2017 at 4:33 am
      • 2GETMASS.to Reply

        Hello Frédéric,

        For cardio training, 30 minutes per day would be ideal. At least 3 times per week for this exercise is recommended. We invite you to take advice from our specialists for more details on the exercises that suit you best: https : //2getmass.to/conseils-gratuits-cycles/

        May 17, 2021 at 7:15 am
  • [email protected] Reply

    hello team. if we alternate weight training one day and cardio, is that possible? thank you

    April 8, 2017 at 2:56 am
    • 2GETMASS.to Reply


      The most ideal is to do cardio for 30 minutes every day. We invite you to visit: https://2getmass.to/endomorphe-en-detail/ for more information on the exercises. not to contact our sports coach for free personalized advice: https://2getmass.to/conseils-gratuits-cycles/

      May 17, 2021 at 7:10 am
  • Cuvier Reply

    Being endomorphic myself, I find that my body responds better with very short rests coupled with HIIT cardio (high-intensity interval training).
    I train 2 days on and 2 days off, this to maximize my rest. As for my nutrition, it is a diet very rich in protein, medium in carbohydrates and lipids.
    So the article corresponds very well to the things that work for me.

    November 17, 2016 at 7:31 pm
    • Proteineandco Reply

      Totally agree with you ! I practice the same type of program and it suits me perfectly too :)

      March 13, 2017 at 5:21 pm
      • 2GETMASS.to Reply

        Hello Proteineandco,

        Thank you for taking the time to share your opinion. We are delighted that our advice has paid off with you.
        As indicated in the article, there is no ideal program adapted to all endomorphs. Even if the endomorphs are united by their morphology, it should not be ruled out that the physical aspect, the levels of experience, the motivation, the time we have, the goals we set for ourselves, our dietary needs... make each endomorph of very different individuals. We invite you to take advice from our specialists for more precautions: https://2getmass.to/conseils-gratuits-cycles/

        May 17, 2021 at 7:06 am
    • 2GETMASS.to Reply

      Hello Cuvier,

      As mentioned in the article, each individual is different. We are delighted that the article works for you. We still invite you to take advice from our specialists for more precautions. can contact them at: https://2getmass.to/conseils-gratuits-cycles/

      May 17, 2021 at 6:55 am

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