Training for

ECTOMORPHs
 EctOMORPH
Week 1: Hypertrophy Training
Make sure to rest 1 day between each workout to give your body time to recover!

WORKOUT 2 WORKOUT 3
WORKOUT 1
Hypertrophy Reps Tempo
Hypertrophy Reps Tempo Hypertrophy Reps Tempo

A1. Military Press 8 2.1.2.1

A1. Incline Bench Press 8 3.2.x.1 A1. Back Squats 8 3.2.x.1

A2. Upright Rows 8 1.1. 2.1

A2. Pull ups 8 1.1. 2.1 A2. RDL's 8 3.1.x.1

X4 (45 Seconds in between sets) X4 (45 Seconds in between sets)

B3. Dynamic Push Ups 12

B1. DB Bench Press Flys 8 3.2.x.1 B1. Bicep Curls 8 3.1.2.1

B1. Front Squats 8 3.2.x.1
B2. Rear Delts Flys (Pinky
B2. BB Pendley Rows 8 1.1. 2.1 8 1.1. 2.1
Up)
B2. Hip Thrust 8 2.2.2.1
X4 (45 Seconds in between sets) X4 (45 Seconds in between sets)
C2. Military Pull Ups 12
C1. Weighted Dips 8 3.2.x.1 C1. Weighted Dips 8 3.2.x.1

C2. Reverse Military Pull C1. Step Ups 8

8 1.1. 2.1 C2. Skull Crushers 8 1.1. 2.1
Ups
C2. Hamstring Curls 8 2.1.2.1
X4 (45 Seconds in between sets)
X4 (45 Seconds in between sets)

D1. Pull Ups 8 1.1.1.1

D1. Barbell Curls 8 2.1.2.1 D1.Front Rack Reverse
8
Lunges
D2. BB Shrugs 16 x.2.1.1 D2. Lateral Raises 16 1.1.1.1

X4 (45 Seconds in between sets) D2. KB Deadlifts 8 X4 (45 Seconds in between sets)
 EctOMORPH
Week 2: Compound Iso Training
Make sure to rest 1 day between each workout to give your body time to recover!

WORKOUT 1 WORKOUT 2

Two second contractions

Controlled movements
per movement
Set 1: x3 Set 1: x3 WORKOUT 3
A1. Heavy Front Squat 6 A1. Heavy Deadlifts 6
Controlled movements at
A2. Leg Extensions 12 A2. Good Mornings 12 80% max weight
SETS REPS
A3. Hamstring Curls 12 A3. Bent Over Rows 12
Set 2: x3 Set 2: x3 A.Back Squat 4 6
B1. Heavy Back Squats 6 B1. Heavy Chest Press 6

B2. Walking Lunges 12 B2. DB Flys 12 B.Military Press 4 6

B3. Hip Raises 12 B3. Dynamic Pushups 12
C.Dead Lifts 4 6
Set 3: x3 Set 3: x3

C1. Heavy Military Press 6 C1. Pull Ups 6

D.Incline Press 4 6
C2. Upright Rows 12 C2. Military Pull Ups 12

C3. Lateral Raises 12 C3. Mid Row Pull 12 E.Pull Ups 4 6