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ECTOMORPH
TRAINING
PLAN
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Some say Ectomorphs are at a disadvantage because of their thin and

fragile bodies. Realistically, Ectos just struggle to add size to their frame.
Although Mother Nature chose to work against your abs and bulging
biceps, an ectomorph can achieve their dream physique with some hard
work and dedication.

Use the workout and nutrition guide below to build a physique made for
battle.
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CARDIO:

Because Ectos burn calories almost as fast as they eat them, i’m going to suggest keeping cardio to a minimum.
Perform just enough to maintain general cardiovascular health. You will burn so many calories while weight training,
burning even more with cardio is not an efficient way to pack on any substantial mass.

The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a
moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining
weight.

If you notice you STILL can’t put/keep mass on, then restrict your cardio sessions to one day, it is OK to substitute 15
minutes of HIIT or circuit training into the routine as opposed to 30 minutes of moderate pace cardio.

STRENGTH TRAINING:

For strength training we adhere to a push/pull routine with heavy compound movements and minimal isolation
movements per muscle group. We are going to follow a 3-day split so we can reduce calories burned per week, lift
heavy and recover between workouts. The first exercise for each muscle group follows a pyramid rep scheme.

Rest time should be kept between 2-3 minutes as much as possible. Rest days can be spread throughout the week, with
at least one day of rest in between the last lifting day, and the optional superset workout.

I suggest doing abs at the end of each workout, performing two high-rep ab days and one low-rep ab day with weight.
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Day 1 - Chest/Triceps

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3 Set #4

Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10 XX
Dumbbell Fly - 2x12 XX XX
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10 XX
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Day 2 - Back/Biceps

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did
100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3 Set #4

Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10 XX
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10 XX XX
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Day 3 - Legs/Shoulders

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3 Set #4

Barbell squats - 12, 10, 10, 8
Leg press - 3x10 XX
Leg extensions - 3x10 XX
Lying leg curls - 3x10 XX
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10 XX
Upright rows, with dumbbells - 3x10 XX
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high rep ab day

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Superset: Crunches - 3x25
Superset: Reverse Crunches - 3x25
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low rep ab day

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Superset: Exercise ball crunch, with weight behind head - 3x12
Superset: Hanging leg raises, with ankle weight if necessary - 3x12
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optional superset day

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Bench Press - 3x12, with Bent over barbell rows - 3x12
Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
Skull Crushers - 3x12, with Standing barbell curls - 3x12
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nutrition tips

Ectomorphs can and should eat a lot day. It is going to be important that an ectomorph eats at least every 2.5 hours.
Each meal should include quality protein and healthy fats as much as possible, with at least 1.5 grams of protein
consumed per pound of body weight daily. The ectomorph can almost consume carbs all day long without having to
worry. Eat clean and eat more frequently. Keep track of calories ingested, activity and bodyweight. Weigh in on a scale in
the morning on an empty stomach, check and record bodyweight WEEKLY. If your weight drops, you simply are not
eating enough. Add 200 calories a day and wait for the next weigh in. No progress? Add another 200 calories.

PROTEIN: CARBOHYDRATES:

• Tuna or most any fish • Sweet potatoes FAT:

• Cottage cheese • Oatmeal
• Eggs (whole) • Quinoa • Omega 3 capsules (i.e. fish
• Chicken breast (boneless • Wheat bread (try to limit to oil capsules)
skinless) 2 slices per day) • Flax seed oil
• Turkey breast (boneless • Beans (Black) • Primrose oil
skinless) • Fruits (limit to 2-3 servings • Borage oil
• Lean grass fed beef or per day) • Olive oil
bison • AS MANY VEGETABLES • Nuts
• Whey protein AS YOU WANT! • Peanut butter (as long as it
• Casein protein does not contain

 hydrogenated oils)
Essentially most any other • Egg yolks
source of protein so long as • Fish (salmon especially)
it is low in saturated fat and
carbohydrates. For a more comprehensive food
list see Kaizen Clean
Eating Guide
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Bonus weight gain tips

• Eat more, more frequently. Aim for 6-8 meals spread over the course of the day.


• Always eat breakfast! This should be your largest meal, consisting primarily of complex carbohydrates and
protein. I recommend whole grain products, eggs, fruit and milk.

• Never miss a meal! You need to fuel your body at least every 2-3 hours.

• Drink a gallon of milk throughout the day (unless you're lactose intolerant).


• Carry homemade Trail Mix with you everywhere. This can consist of just mixed nuts, or added granola - it's
really up to you.


• Stay hydrated AND chug an electrolyte rich drink post workout. Maintaining proper hydration is incredibly
beneficial when looking to gain a few pounds. Getting carbs into the muscle cells post workout is beneficial
as well.

• Have a slow-digesting protein (casein) rich meal before going to bed to ward off catabolism during the
night.


• Rest. Sleep 8 hrs or more a night.

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Disclaimer

This program is for information purposes only. The information presented herein is in no way intended as medical
advice or to serve as a substitute for medical counseling. Rather, as nutritional and exercise guide, Tee Major
Fitness, LLC is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As
such, the information should be used in conjunction with the guidance and care of your physician. You must consult
your physician before beginning this program as you would with any exercise program. If you choose not to obtain
the consent of your physician and/or work with your physician throughout the duration of your time using any of the
programs created by Tee Major Fitness LLC, you are agreeing to accept full responsibility for your actions. By
utilizing the nutritional guidance and exercise strategies contained herein, you recognize that despite all precautions
on the part of Tee Major, and Tee Major Fitness LLC, there are risks of injury or illness which can occur with any
program and you assume such risks and waive, relinquish and release any claim which you may have against Tee
Major or Tee Major Fitness LLC and/or its affiliates as a result of any physical injury or illness incurred in connection
with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
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