Ectomorph Workout And Diet Plan


Trying to put on some mass on your bones but failed every time. Eat a lot but still struggling to gain weight, Fed up with the bits of advice given by the trainers, society, friends, and family. So, I decided to write an article on “Ectomorph workout and diet plan” and help you become healthier.

Before proceeding further I recommend you to first read my previous article “Different Body types and workout methods”, in this article you will get basic information about different types of body and their workout methodology.

Here I will give you complete workout guide and diet plan for your body type.

How to Train?

Your training should aim is to improve your testosterone level, which is also known as muscle building hormone. If you do so, then surely you will be able to maximize your gains.

According to  Journal of Strength and Conditioning Research If you do compound movements(such as squat, deadlift, bench press, pull-ups, push-ups, etc.) then your testosterone level will increase.

Skinny Guy Workout Plan PDF Download

Your workout should not last more than 60 minutes. Take 2-3 minutes of rest between sets and perform all reps slowly,  use the weight which you can lift easily without compromising your form. Strictly avoid any type of cardio.

There are so many workouts variations available on the Internet, here I’m going to give you 3 days of workout per week because your type of body requires enough time to recover from an intense workout.

We All Have The Ability To Turn Our Own Portrait Into A Mater Piece- Kai Greene

workout Plan


Barbell Back Squat: 4 sets, 12-15 reps.

Flat Bench Chest Press: 4 sets, 8-10 reps.

Reverse Grip Chin Up:  3 sets, 10-12 reps.

Dumbbell Leg Lunges: 3 sets, 10-12 reps.

Barbell Shoulder Press: 4 sets, 8-10 reps.

Bent Over Barbell Row: 3 sets, 10-12 reps.

E-Z Bar Curl: 4 sets,8-10 reps.

Triceps Push Down with Rod: 4 sets, 8-10 reps.



Deadlift: 4 sets, 12-15 reps.

Incline Bench Dumbbell Chest Press: 3 sets, 10-12 reps.

Seated Cable Rows: 3 sets, 10-12 reps.

Jumping Lunges: 3 sets, 10-12 reps.

Lat Pulldown Medium Grip: 3 sets, 10-12 reps.

Reverse Grip Front Dumbbell Raises 4 sets, 8-10 reps.

Dumbbell Alternate Hammer Curl: 4 sets, 8-10 reps.

Skull Crusher: 4 sets, 8-10 reps.



Leg Extension: 4 sets, 12-15 reps.

Seated Dumbbell Shoulder Press: 4 sets, 8-10 reps.

Stiff Leg DeadLift: 3 sets, 10-12 reps.

Dumbbell Pullover: 3 sets, 10-12 reps.

Single Arm Dumbbell Row: 3 sets, 10-12 reps.

Incline Chest Dumbbell Fly: 4 sets, 8-10 reps.

wide Grip Barbell Curl: 4 sets, 8-10 reps.

Triceps Dips: 4 sets, 8-10 reps.



If You don’t know how to perform the above-mentioned exercise, then copy the exercise name and search in google, see the video.

NOTE: Repeat the same Plan for 10-12 weeks. You will notice the result.


Exercise is incomplete without proper diet. If you don’t take enough food then result become vice-versa, instead of gains you will start losing weight.

Supplements are Recommended: You need calories surplus diet. It’s not possible for most of the people to take 6-7 meals a day. So the best way is to replace your some meals with supplements.

Take Gainer, they will full fill your need of a high-calorie diet. Also, take Creatine, It will create the foundation for muscle building. It will replenish your body’s ATP, increase endurance and growth.

Food: Consume foods which are high in calorie. don’t worry too much about fat. Never go to bed without eating.

It’s Not a Short Term Diet, It’s a Long Term Lifestyle Change

NOTE: Here I’m Not going to write any diet plan because everyone has a different lifestyle, some are vegetarians, some are non-vegetarians, some people don’t like some food. So it’s not possible to write a diet plan for everyone but soon I will write one article on different Diet plans. So don’t miss that article. You can also subscribe to our newsletter(on the right side). If you want Customized diet plan you can contact me.

What To Eat?

Morning: Oats, Curd, Egg whites, Whey Protein, Almonds, Peanut Butter.

During Day(includes 2-3 meals): Eggs whites, Gainers, Vegetables, Chicken Breast, Whole Wheat pasta, Grilled Chicken, Fish, Turkey, Brown Bread, Mixed fruits.

Evening: Gainer, Peanut butter, Brown rice, Chicken, Vegetables, Milk.

Before bed: Whey Protein casein

PreWorkout: 2 banana, Creatine.

Post Workout: Whey Protein.

To Know more you can visit: Ectomorph diet and workout guide.

Thanks for Reading the article-Ectomorph workout and diet plan, I Hope this will help you to pack some muscles on your skeleton. Don’t forget to share this article with your family and friends. Follow us on social media, so you don’t miss any updates.

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Utkarsh Sachan
Utkarsh Sachan
A coder by Profession, Fitness by Passion. Helping others to achieve their goals. Over 8 years of training experience in Fitness and Nutrition.


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