Tailored training & nutrition by body type.
Male and female reference guide for losing weight and building lean muscle tissue. Find your somatotype, then follow the calories, split, rep ranges and cardio that actually match how your body responds.
Ectomorph
Slender / fast metabolism
Build muscle mass, increase caloric density, minimize excess energy expenditure.
Add athletic curves (glutes, shoulders, lats), limit long-distance cardio.
+300 to 500 calorie surplus; 0.8–1.0g protein per lb of body weight; include high-density foods and liquid shakes (oats, peanut butter, fruit).
3 to 4 days/week heavy compound routine (Upper/Lower or Push/Pull/Legs). Keep sessions under 60 minutes.
6 to 10 reps per set; rest 2 to 3 minutes between heavy compound lifts.
Limit to 1 to 2 light sessions/week (15–20 min walking) strictly for health.
Endomorph
Thick / efficient energy storage
Manage insulin sensitivity, preserve strength while driving fat loss, keep daily movement high.
Maintain lean muscle mass, prioritize blood sugar stability, combine strength work with low-impact cardio.
Moderate 500 calorie deficit; lower-carb / higher-protein split (40% protein, 30% healthy fats, 30% carbs timed around workouts).
4 to 5 days/week resistance training with short rest periods (45–60 sec) on accessory movements.
Heavy compound sets (3 to 5 reps for strength) paired with moderate accessories (8 to 12 reps).
10,000+ daily steps; 3–4 sessions of Zone 2 steady-state cardio (30–45 min) plus 1–2 short HIIT sessions.
Mesomorph
Athletic / fast adaptation
Utilize high force production, periodize training to avoid plateaus, manage recovery.
Build a balanced, athletic frame, adjust upper vs. lower body volume based on physique goals.
Baseline TDEE maintenance (or +/- 250 cal for a lean bulk/cut); balanced split (40% carbs, 30% protein, 30% fats).
4 to 5 days/week (Upper/Lower or Push/Pull/Legs); rotate rep schemes and tempos every 4 to 6 weeks.
1 to 5 reps on main lifts; 8 to 12 reps on accessories; rest 90 to 120 seconds.
Balanced mix: 1 to 2 HIIT sessions plus 2 steady-state sessions per week to support recovery and work capacity.
Consistency and progressive overload apply to every somatotype. Adjust your calories and training variables based on how your body recovers and responds over a 4-to-6-week window.