Ectomorph Workout – 4 day Training Split

4 days Training routine split for massive muscles for beginner bodybuilding enthusiasts with Ectomorph body type

One of the key things that beginner bodybuilders with ectomorph body type get wrong, is the workout routine, exercises and the volume of the training program. Muscle growth in people with ectomorph structure can be achieved easily by doing 16 to 20 series in the whole workout.

In this workout routine you can find everything you need in order to stimulate muscle growth and massive muscle mass. The rest is good sleep, enough food and good digestion.

Monday: Workout A – Back & Abs
Tuesday: Workout B – Chest & Shoulders
Wednesday: day off
Thursday: Workout C – Arms & Abs
Friday: day off
Saturday: Workout D – Legs
Sunday: day Off

Ectomorph Workout A – Back muscles & Abdominal muscles

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Pullups (underhand grip) – 2 x 5-6
– Pullups (overhand grip)  – 2 x 5-6
– Barbell Lying Row (underhand grip) – 2 x 5-6
– Barbell Lying Row (overhand grip) – 2 x 5-6
– Barbell Bent Knee Good-morning – 3 x 10-12
– Peck-back machine – 3 x 8-10
– Vertical Legs-Hip Raise – 4 x 12-15

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes in the basic movements, 2 to 3 minutes in the last three isolating techniques.

Workout B – Chest & Shoulder Ectomorph training

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Barbell Incline Bench Press – 3 x 5-6
– Barbell Decline Bench Press – 3 x 5-6 perform with an experienced partner (!)
– Close Peck Deck Machine – 3 x 6-8
– Dumbbell Front Raise – 2 x 6-8
– Dumbbell Lateral Raises – 2 x 6-8
– Dumbbell Rear Lateral Raise – 2 x 5-8

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes at the basic movements for chest, 2 to 3 minutes at the isolating techniques.

Workout C – Ectomorph training for Muscles of the Arms & Abdominals

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Triceps Dips (with an addition weight if necessary) – 3 x 5-6
– Push-ups (with disk on the back, if necessary) – 3 x 5-6
– Barbell Curl – 3 x 5-6
– Basic Dumbbell Curl – 2 x 5-6
– V-up for abs – 3 x 10-12
– Barbell Side Twist – 3 x 20 only left / right only

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes during the first exercises for biceps and triceps, 2 to 3 minutes in the other exercises.

Training D – Leg muscles for Ectomorphs

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Full Air squat with bodyweight + Dumbbell squats – 1 x 20 warm up with own weight +3 x 10-12 working with dumbbell
– Butt Lift (Bridge) (Raise your pelvis and buttocks) – 3 x 15-20
– Leg Curls – 2 x 12-5
– Leg Extensions – 2 x 12-15
– Hip Adduction closing – 2 x 15-20
– Hip Abduction opening – 2 x 20-25
– Calf raises – 2 x 20 + 2 x 30-35
– Cardio relaxation – 10 min. walking

Sequence: do the exercises in this order

Breaks between sets: 3 to 5 minutes at the base legs movements, 2 to 3 minutes at the isolating exercises.

Recommendations for Beginner Ectomorph Athletes

The program is suitable for beginners who have trained for several weeks with circular trainings.

Start the workout with a well-planned diet that ensures caloric surplus of at least +10% of your basic calorie balance.

If you are unable to recover after workouts A and B, try to rearrange your workout every other day without following the weekly calendar.

Keep a training diary and record the weights used in the training as well as the breaks between sets.

If you have problems with the implementation of all series in thi ectomorph workout routine, you can remove a series of any minor movement for muscle complex in the beginning, and add them gradually in the next 4-6 weeks training.

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