This document describes three body types: ectomorph, mesomorph, and endomorph. Ectomorphs are typically skinny with a light build and lean muscle mass. They find it difficult to build muscle or fat. Mesomorphs have a large bone structure and gain muscle and fat easily but can also lose it easily. They tend to have an athletic, hard body type. Endomorphs have softer bodies with curves and wider waists/hips. They tend to gain weight easily and have a slower metabolism.

2. 1. Ectomorph
2. Mesomorph
3. Endomorph

3. 1. Ectomorph

4. Ectomorph
• An ectomorph is a
typical skinny guy.
Ecto’s have a light
build with small joints
and lean muscle.
• Usually, ectomorph’s
have Long thin limbs
with stringy muscles.
Shoulders tend to be
thin with little width.

5. Typical Characteristics:
• Long and lean
• Delicate frame
• “Hardgainer” – Finds it difficult to build
muscle and fat
• Body similar to a marathon runner
• Fast metabolism
• Flat chest

6. Ectomorph should eat:
• Ectomorphs tend to
respond well to
carbohydrates, so you
can eat those freely.
- Fiber-rich fruits
- Veggies
- Whole grains

7. What sports are Ectomorphs good at?
Marathon Cross-country skiing
Triathlons

8. Building the Program
• A sound strategy for building a
workout plan would involve first
selecting a primary chest
exercise, a primary leg exercise,
and a primary back exercise

9. Primary Exercises: Chest
- Bench Press
- Incline Bench
- Press Decline
- Bench Press DB
- Chest Press DB
- Incline Chest
- Press DB
- Decline Chest
- Press

12. Primary Exercises: Back
- Barbell Deadlift
- Barbell Sumo Deadlift
- DB Single Arm Row
- Pull-Ups
- Barbell Bent Over Rows

14. - Standing Shoulder
- Press (Barbell or DB)
- Tricep Rope Pull-Down
- Barbell Curls Prone
- Leg Curls Walking
- Lunges (barbell,
bodyweight or DB)
- Calf Raises (seated or
standing)
- Plank
- Decline Sit-Ups Ab
- Wheel Hanging Knee
- Raises Dips Preacher
- Curls
Auxiliary Exercises

15. 2. Mesomorph

16. Mesomorph
• The mesomorph is your natural athlete.
• Mesomorphs have a large bone structure,
large muscles and find it quite easy to gain
or lose weight.
William Herbert Sheldon developed
"constitutional psychology," the study of the
relationships between physical attributes and
personality traits.

17. The Mesomorphs
• Athletic
• Hard body with well defined
muscles
• Rectangular shaped body
• Strong
• Gains fat more easily than
ectomorphs

18. Characteristics of
Mesomorphs
• Heavy, athletic body
• Gains both muscle and fat
easily but can also lose both
easily
• Defined muscle
• Hard, rectangular shape for
men; hourglass shaped for
women

19. • Fitted jeans are snug around
the glutes but not
too tight
• Shoulders are slightly wider
than hips
• Gains strength easily
• Average to fast metabolism
• Thick skin
• Noted for having ideal
posture

20. 3. Endomorph

21. Endomorph
- Endomorphs have softer
bodies with curves. They have a
wide waist and hips and large
bones, though they may or may
not be overweight. Their weight is
often in their hips, thighs, and
lower abdomen. Endomorphs
often have lots of body fat and
muscle and tend to gain weight
easily.

22. Typical Characteristics:
• Slow Metabolism
• Often but not always
shorts in stature
• Relatively thick arms
and legs
• Rounded body with
little muscle definition

23. What should an endomorph eat?
• Macadamia nuts.
• olive oil.
• beef.
• egg yolk.
• fatty fish.
• walnuts.
• cheese.

25. What sports are good for
Endomorphs?

26. Weightlifting Rugby
Super-heavyweight
Boxing
Wrestling
Shot Put