Workouts For Your Body Type

Find the Right Workout for Your Body Type- Are You a Mesomorph, Ectomorph or Endomorph?

According to some experts, determining the best workout for you can be based upon the general body type you have.  Some therefore divide the human body form into three distinct types. These types can apparently have a profound effect on how you should best go about exercising and losing weight.

Mesomorph Body Type

The first body type is called the mesomorph.  This can also be simply referred to as meso for short.  This  body type is typically a very muscular and lean build. Muscle is put on easily and the shoulders and hips are proportional.

The meso type generally has a slim waistline and a taut abdominal area.  Thighs, calves and buttox tend to tone up easily. This type however can suffer from poor flexibility.

Muscle and strength building tend to predominate as preferred forms of exercise for this type, but they can also benefit from adding cardio to their regime.  Overweight mesos might be at risk of heart disease and therefore should add cardiovascular training to their workouts.

Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth. Perform eight to 12 reps of three to four exercises for each muscle group.

Mesomorph Workout

Incorporating timed workouts into your routine will help you increase intensity so that you get killer results. Try pairing plyometrics with weightlifting moves to reap the muscle building/fat burning benefits all in one sweep.

When it comes to weightlifting, adopt a schedule of moderate repetitions with moderate weights. Try sets of eight to 12 repetitions at a weight where you often struggle with the final two to three reps in each set. Incorporate three weight training sessions per week, one each for chest and arms, back and shoulders, and legs.

Aside from weights, regular cardio is the best way to prevent fat gain if you’re a mesomorph. Attempting at least three cardio workouts a week is recommended. Aim for 30 minutes at a moderate level.


  • Squats: 5 x 5
  • Deadlifts: 5, 5, 3, 2
  • Walking lunges: 3 x 12
  • Sled pushes: 4 x 50 yards
  • Tabata: Versa climber or similar cardio


  • Pull-ups: 100 total in sets of 5
  • Bent over rows: 3 x 12
  • Ball slams: 3 x 10
  • Rower sprints: 30s sprint/30s rest x 10




  • Flat bench presses: 10 x 10
  • Dumbbell incline presses: 3 x 10
  • Dumbbell flyes: 3 x 15
  • Dips: 3 x failure


  • Thrusters: 3 x 12
  • Single arm shoulder presses: 5 x 5
  • Lateral raises: 4 x 12
  • Hammer curls: 3 x 10
  • Straight bar curls: close, reg + wide grip x 10 each

Saturday (circuit style)

  • Pull-ups: 5
  • Push-ups: 10
  • Turkish get-ups: 50-100


  • Sprinting
  • Rowing machine
    (Or your choice of cardio)

Mesomorph Nutrition

The good news for mesomorphs is that your body will respond well to your attempts to fuel it with healthy foods. This body type has moderate tolerance for carbs so they can be used for training fuel and for recovery.

A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats.

Be sure to choose whole foods over processed foods and opt for non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or non-fat dairy products, and nuts and seeds.

Sample Mesomorph Meal Plan

This stamina-inducing eating plan will keep you fueled. Adjust serving sizes based on your recommended personal calorie intake for your goals, and tailor each suggestion based on your personal preferences.


First Meal: Bowl of bran cereal, 2% milk, banana

Second Meal: Walnuts in plain yogurt with muesli, apple

Third Meal: Brown rice pasta with chicken breast and mixed vegetables

Fourth Meal: Snack bar, banana

Fifth Meal: Broccoli, grilled white fish, steamed brown rice, diced carrots, kale


Meal 1: Scrambled eggs, rye bread, beetroot juice

2: Mixed fruit salad, plain yogurt, sprinkled with mixed seeds

3: Canned tuna, mashed avocado, olive oil and spinach on rye bread

4: Mixed nuts, sliced carrots, cucumber and peppers

5: Lean beef, dark green veggies, mashed potato


Meal 1: Smoothie: milk, raw oats, flaxseeds, mixed strawberries and blueberries, whey protein

2: Almonds, dried apricots, banana

3: Tuna salad, brown rice pasta

4: Yogurt, diced fruit salad

5: Grilled chicken, baked potato, peas, spinach, green beans


Meal 1: Muesli, plain yogurt, blueberries, banana

2: Chicken breast, spinach, tomato sandwich on rye, apple

3: Sushi rolls/sashimi

4: Sweet potato, mozzarella cheese

Meal 5: Chicken and prawn stir-fry, mixed veggies with noodles or rice


Meal 1: Smoothie: coconut, whey protein powder, chia seeds, cherries, oats, plain yogurt

2: Rice pudding with coconut milk

3: Chicken breast, feta, tomato, lettuce, quinoa

4: Avocado, tuna and quinoa

5: Lean steak, sweet potatoes, broccoli, spinach


Meal 1: Omelet with diced peppers, mushrooms and tomato

2: Plain yogurt with mixed seeds, nuts and banana, slices of watermelon

3: Large Niçoise salad with added quinoa

4: Toast with jam

5: Grilled salmon fillet, brown rice, mixed veggies


Meal 1: Plain yogurt mixed with muesli, mixed fruit salad

2: Crackers with avocado, slices of melon

3: Chicken soup, rye bread

4: Celery sticks, tuna with pepper and mayo, orange

5: Turkey breasts, carrot, mashed butternut and potatoes

Best Bodybuilding Supplement For Mesomorph

Creatine Monohydrate

Mesomorphs respond well to creatine. Creatine is a combination of three different amino acids: glycine, arginine, and methionine.

Creatine Monohydrate is a well-studied, foundational muscle-building ingredient that supports energy production to enhance muscular power, endurance and growth through replenishing the body’s ATP levels. It’s useful to support strength-building workouts but also high-intensity workouts that require intense output in short bouts.

Ectomorph Body Type

The second body type is known as the ectomorph.  The ecto is generally simply seen as slim. This body type tends to be tall, slim and has difficulty gaining weight.

Narrow hips and pelvis, long arms and legs and a delicate shape describe the ectomorph quite well.  Ectomorphs can be frail and as such can benefit from some strength training. Cardio come more naturally to this type, but adding some muscle definition is certainly a good idea.

The foundation of ectomorph training should aim to improve testosterone (your muscle building hormone) production, as this is likely to help you maximize your gains made from each and every workout.

To do this, research in the Journal of Strength and Conditioning Research found using compound multi-jointed exercises (such as squats, deadlifts, bench presses) in a workout that lasts no more than 55 minutes is the best strategy for maximizing testosterone and muscle building.

Ectomorph Workout

In the below workout, you’ll do 3-5 workouts a week, repeating sessions for the body part you want the most growth.

Rest 2-4 minutes between sets to give yourself enough recovery time.

Oh, and avoid any kind of cardio. After all, calories are extremely precious commodities for hard gainers and you can’t afford to burn excess via cardio.

Day 1: Chest/Triceps

Incline barbell presses: 5×5 reps

Smith machine incline presses: 4×8-10 reps

Incline cable flyes: 4×10-12 reps

Fly machine: 4×8-10 reps

Low cable flyes: 4×15 reps

Skull crushers: 4×8-10 reps

Tricep rope extensions: 4×10-12 reps

Reverse-grip bench presses: 4×6-8 reps

Day 2: Back/Biceps

Lat pulldowns: 4×8-10 reps

Seated cable rows: 4×8-10 reps

Hammer strength row machines: 4×10-12 reps

Pulldowns w/ v-bar attachment: 4×10-12 reps

DB rows: 4×12-15 reps

Barbell curls:4×6-8 reps

Wide grip cable curls: 4×8-10 reps

Preacher curls: 4×8-10 reps

Spider curls: 4×10-12 reps

Day 3: Shoulders

Seated smith machine presses: 4×8-10 reps

Arnold presses: 4×12-15 reps

Seated DB lateral raises: 4×12-15 reps

Cable lateral raises: 4×12-15 reps

Wide grip upright rows: 3×10 reps

Rear delt machine flyes: 4×12-15 reps

Face pulls: 4×12-15 reps

Day 4: Legs

Barbell back squats: 5×6-8 reps

Leg presses: 4×8-10 reps

Hamstring curls: 4×10-12 reps

RDL’s on Smith machine: 4×8-10 reps

Calf raises: 4×15-20 reps

Kettlebell swings: 4×20 reps

Day 5: Rest

Day 6: Legs

Barbell back squats: 5×6-8 reps

Leg presses: 4×8-10 reps

Hamstring curls: 4×10-12 reps

RDL’s on smith machine: 4×8-10 reps

Calf raises: 4×15-20 reps

Kettle bell swings: 4×20 reps

Ectomorph Nutrition

The majority of meals listed below are meant to elicit gains. However, we encourage you to use a calorie calculator to determine your exact portions and macronutrient breakdown. Also, feel free to swap certain foods based on your preferences.

Sample Ectomorph Meal Plan

Meal One: Smoothie with oats, bran cereal, milk, egg whites, almond butter, natural peanut butter, natural honey, whey protein

Second Meal: Grilled chicken, whole-wheat pasta, side of almonds

Third Meal: Spinach leaves, lettuce, tomato, cucumber, olives, raisins, sunflower seeds, grilled chicken.

Meal Four, Pre-Workout: Mixed fruit smoothie, wheat bread, sliced turkey, spinach, tomato

Meal Five, Post-Workout: Mass gainer, natural peanut butter

Sixth Meal: Steak, brown rice, almonds

Seventh Meal: Natural peanut butter, Greek yogurt, beef jerky, milk, serving of casein

Best Bodybuilding Supplements for Ectomorph

Gainer Supplement

When it comes to lean gains, the name of the game is calorie intake.

But fueling up with crappy food isn’t the answer.

You want to fuel up with clean sources of protein, carbohydrates, and fat. The problem though is there is only so much food you can eat in a day.

Gainer supplements can help you hit your macronutrient numbers in an efficient (and tasty) way. Just remember: always look at labels to ensure you’re getting the highest quality ingredients in your gainer.

Endomorph Body Type

Finally, the third body type is called the endomorph.  This type typically stores fat easily and put it on pretty quickly too.  Endomorphs are more likely to become obese than the other types. The endomorph tends to be pear shaped and has more weight stored in the lower half of the body including the hips, buttocks and thighs for women and abdomen for men.

The endo may also have shorter limbs in relation to height.  However, female endos, when in shape, are often the envy of their peers as their curves create a welcome allure.

The danger of heart disease can be a real problem especially for male endos and as such cardiovascular training is recommended. 

Endomorph Workout

Keep the set range to 12-20 sets (3-5 sets per exercise).

Choose a weight that allows you to fail at 8-12 reps.

Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.

After each workout hit 15-30 minutes of cardio. Opt for interval training (2 minutes slow, 1 minute fast), as this will elicit the greatest hormonal response.

Day 1: Chest/Triceps

  • Flat Barbell Bench Presses
  • Incline Dumbbell Bench Presses
  • Dumbbell Flys
  • Cable Crossovers
  • Pushups
  • Tricep Dips
  • Lying Tricep Press

Day 2: Back/Biceps

  • Pull Ups
  • Barbell Deadlifts
  • Barbell Bent Over Rows
  • Wide Grip Lat Pull Downs
  • Seated Rows
  • EZ Bar Biceps Curls (wide/close grips)
  • Dumbbell Hammer Curls

Day 3: Cardio

  • Row Machine
  • Swimming
  • Step Mill

Day 4: Shoulders/Calves/Abs

  • Standing Shoulder Military Presses
  • Dumbbell Lateral Raises
  • Dumbbell Rear Lateral Raises
  • Calf Raises on Leg Press
  • Leg Raises
  • Russian Twists
  • Planks

Day 5: Legs

  • Squats
  • Leg Extensions
  • Hamstring Curls
  • Dumbbell Reverse Lunges
  • Single Leg Presses
  • Step Ups with Barbell
  • Glute Bridges

Day 6: Cardio

  • Treadmill Sprints
  • Cycling
  • Elliptical

Day 7: Rest

Endomorph Nutrition

Unfortunately, as an endomorph, you’ll have to watch what you eat more than other body types. You don’t have to go to extremes, but you should be cautious of refined carbohydrates and instead get your fix from high-fiber sources like oats, brown rice, and vegetables.

Also, aim to keep your protein intake high throughout the day, as it will help keep you satiated and on track for building muscle.

Endomorph Meal Plan

Below is a sample endomorph meal plan, featuring an emphasis on lower carbs, higher fats, and high protein.

While it is meant to provide you with healthy ideas, you’ll need to consult a calorie calculator to assess appropriate portion sizes for your personal goals. Also take into account your personal preferences for certain fruits, veggies, proteins, etc.


Meal 1: Oats, cinnamon, sliced banana, raspberries, whey protein powder (cook together)

2: Fruit salad-mango, kiwi, papaya. Hard boiled egg whites

3: Two sushi rolls with whole grain or wild rice, apple

4: Protein shake, banana, flaxseed oil

5: Lean steak, potato, salad, veggies


Meal 1: Muesli, mixed berries, protein shake

2: Grapes, egg whites

3: Chicken salad prepared with olive oil

4: Protein shake. Canned salmon and dill on rye

5: Protein shake. Prawns on a bed of veggies, brown rice


Meal 1: Egg white omelet, button mushrooms, diced tomato

2: Tuna, avocado, salad with lemon juice

3: Sliced turkey breasts, mixed salad, whole wheat pita

4: Beef jerky, orange

5: Protein shake. Chicken, grilled asparagus, pepper, onion, celery, small baked potato


Meal 1: Omelet, sliced tomato, sliced pepper, whole wheat bread, banana

2: Tuna and chickpea salad prepared with flaxseed oil

3: Shredded chicken, mashed avocado, olive oil and spinach on whole grain crackers

4: Brown rice cake, protein shake

5: Protein shake. Grilled salmon on bed of greens, beans, peas, carrots, olive oil, lemon


Meal 1: Hard boiled egg whites, whole wheat bread, fruit salad

2: Greek salad with chicken breast, flaxseed oil

3: Prawns and vegetables

4: Protein shake, diced banana and walnuts

5: Protein shake. Chicken, mushrooms stuffed with feta, carrots, peas, and a small baked potato


Meal 1: Oatmeal, cinnamon, apple juice, whey protein (cooked together)

2: Protein shake, grapes, orange

3: Grilled cod, brown rice, mixed veggies

4: Protein shake, cantaloupe

5: Grilled chicken breasts, tomato relish wrapped in lettuce leaves


Meal 1: Large flat mushrooms, baby leaf spinach, poached egg whites

2: Protein shake. Carrots dipped in hummus, apple

3: Baked salmon fillet with spinach and leeks, brown rice

4: Protein shake, peach, mixed nuts

5: Chicken breast, small sweet potato, carrots, green veggies

Best Bodybuilding Supplements for Endomorph

Whey Protein

As an endomorph, you should try to incorporate lean protein into every meal you eat. If this is a struggle, try supplementing with a whey protein shake.

Whey protein shakes not only help you hit your protein goals, but they’re also useful for sugar cravings (most are dessert flavored) and, most of all, they help fuel muscle recovery after intense workouts.

Bulking Supplements

These will really help you bulk up with solid muscle mass.