Ectomorph Mass Program

                            Ectomorph Mass Program

• Your primary goal is to increase the weight you lift/reps completed each workout!

Load Phase (4-8 Weeks)

Push A- Monday Pull A- Tuesday

Bench Press 3 X 4-8 Bent Over Row 3 X 4-8

Military Press 3 X 4-8 Lat-Pulldown 3 X 4-8

Close Grip Bench 3 X 4-8 DB Shrug 3 X 4-8

Squats 3 X 4-8 DB Curl 3 X 4-8

Seated Calf Raise 3 X 4-8 Stiff Leg Deadlift 3 X 4-8

Push B- Thursday Pull B-Friday

Incline DB Press 3 X 4-8 Deadlift (Full or Rack) 3 X 4-8

DB Shoulder Press 3 X 4-8 Pull-Up 3 X 4-8

Skull Crusher 3 X 4-8 Barbell Shrug 3 X 4-8

Leg Press 3 X 4-8 Barbell Curl 3 X 4-8

Leg Press Calf Raise 3 X 4-8 Lying Leg Curl 3 X 4-8

***This workout could also be done:

Mon, Wed, Fri, Sat or Sun.

Directions

1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.

2. If you can get 8 reps with a given weight, then increase the load.

3. Rest 2 minutes between sets.

4. Exercises can be swapped from the list above for each given muscle group if desired.

5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.

6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.

Deload Week (1 Week)

Push A- Monday Pull A- Tuesday

Bench Press 2 X 10 Bent Over Row 2 X 10

Military Press 2 X 10 Lat-Pulldown 2 X 10

Close Grip Bench 2 X 10 DB Shrug 2 X 10

Squats 2 X 10 DB Curl 2 X 10

Seated Calf Raise 2 X 10 Stiff Leg Deadlift 2 X 10

Push B- Thursday Pull B-Friday

Incline DB Press 2 X 10 Deadlift (Full or Rack) 2 X 10

DB Shoulder Press 2 X 10 Pull-Up 2 X 10

Skull Crusher 2 X 10 Barbell Shrug 2 X 10

Leg Press 2 X 10 Barbell Curl 2 X 10

Leg Press Calf Raise 2 X 10 Lying Leg Curl 2 X 10

***This workout could also be done: Mon, Wed, Fri, Sat or Sun.

Directions

1. Exercises can be swapped from the list above for each given muscle group if desired.

2. Isolation exercises not on the list may be used during this week.

3. Stop all sets 1 rep shy of failure.

4. Rest 1-2 minutes between sets.