If you are an ectomorph and looking for the perfect workout plan to add lean muscle, and bulk up, we have the routine for you. We also have a few diet tips to help you bulk up without adding lower belly fat.
It is not going to be easy. Most ectomorphs are going to need to eat an [almost] insane amount of calories in order to see the results they want.
We recommend you start your day with a protein shake which includes one tablespoon of peanut butter and a banana. You should also load up on some more carbs (remember this is a bulking plan to go with your workout plan). This can come in the form of bread, oats, or a combination of a few things. In our experience, people tend to workout in the morning so this will also be considered your pre-workout shake / meal. There is absolutely no need to stress about exact minutes to consume this before workout. Generally a good rule of thumb is 30-45 minutes prior to your workout.
Post Workout: Drink another shake, and reach for some eggs, and cereal. Sticking to egg whites is not a bad idea. Yes you are trying to bulk, but keeping your cholesterol low what we call a win-win.
Throughout the day continue to eat every few hours. Don’t load up on trash, just healthy foods that your body can use to build muscle. Chicken, Tuna, and Meat are all good options.
For a complete diet try this article.
The fact of the matter is that weight gain, and more specifically a workout plan that will provide muscle gain is not a secret formula.
Eat more than your body burns. Work out for 1 hour a day 3 out of 4 days.
This sounds simple enough, but in order to get the desired results try following this workout plan.
Remember the cycle will be 3 days on, and 1 day off. Keep cardio to a minimum, and if you are sore from a previous workout, take a day off. No questions asked.
Day 1: Chest / Triceps [3 sets of 10 repetitions]
- Bench Press
- Decline Bench Press
- Incline Dumbell Fly’s
- Side Lateral Raises
Day 2: Back / Biceps [3 sets of 10 repetitions]
- Seated Rows
- Shoulder Press
- Cable Curls
- Lat Pulldown
- Hammer Curls
Day 3: Legs / Shoulders [3 sets of 10 repetitions]
- Military Press
- Leg Extensions
- Barbell Shoulder Press
As with all exercises you should warm up before and please give yourself a 2 minute rest in between sets.
Good luck, and here is to a healthy future!