What routines are good for ectomorphs/hard gainers.
Here you will find free bodybuilding routines you can choose one from here or you can submit you own routine for everyone to see.
A lot of people will say that hard gainers should be lifting heavy weights for low reps between 6 to 8 and that will be sufficient to build muscle/put weight on. Although they are not wrong, it does not mean they are right for your body type because everyone is built differently. As you may know by now - just because one routine works for one person does not mean it will work for someone else. There is no point carrying on with a routine if you are not seeing any results.
If there was just one magical routine out there then we would not have people saying do it this way do it that way, they would all be doing the same routine. So because of the above reason I have put together a few routines you can try.
Bodybuilding Routine 1
| Bodybuilding Routines 1 | |
|---|---|
Bench Press
Incline Dumbbell Press
Dumbbell flys
Skull Crushers
Tricep Push Downs
Dips
|
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 10-12 reps
3 sets 6-8 reps
3 sets 10-12 reps
4 sets till failure
|
Deadlift
Barbell Rows Lat Pulldowns Barbell Curls Alternate Dumbbell Curls Chins |
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 10-12 reps
3 sets 6-8 reps
3 sets 10-12 reps
4 sets till failure
|
Squat
Leg Extension
Lunges
Seated Milliatry Press
Arnold Press
Upright Rows
|
3 sets 6-8 reps
3 sets 10-12 reps 3 sets 10-12 reps 3 sets 6-8 reps 3 sets 6-8 reps 3 sets 6-8 reps |
With this routine my training schedule was as such:
- MONDAY (Training Day)
- TUESDAY (Rest Day)
- WEDNESDAY (Training Day)
- THURSDAY (Rest Day)
- FRIDAY (Training Day)
- SATURDAY (Rest Day)
- SUNDAY (Rest Day)
| Bodybuilding Routine 2 | |
|---|---|
Bench Press
Incline Bench Press
Machine flys
Deadlift
One Arm Dumbbell Rows
Seated Cable Rows
|
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 10-12 reps
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 6-8
|
Dumbbell Shoulder Press
Front Laterail Raises
Upright Rows
Seated
Alternate Dumbbell Curls
Skull Crushers
Tricep Pressdowns
|
3 sets 6-8 reps
3 sets 12 reps
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 12 reps
|
Squat
Leg Curl Machine
Leg Extension
Lunges
Standing Calf Raises
|
3 sets 6-8 reps
3 sets 10-12 reps
3 sets 10-12reps
3 sets 6-8 reps
3 sets 6-8 reps
3 sets 15 reps
|
With this routine my training schedule was as such:
- MONDAY (Training Day)
- TUESDAY (Rest Day)
- WEDNESDAY (Training Day)
- THURSDAY (Rest Day)
- FRIDAY (Training Day)
- SATURDAY (Rest Day)
- SUNDAY (Rest Day)
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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.
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