ectomorph gain plan

 Day 1 Upper Body Strength

Bench Press  4 sets of 6 8 reps

Pull Ups or Lat Pulldowns 4 sets  6 8 reps

Overhead Press  3 sets  8 10 reps

Bent Over Rows  4 sets 6 8 reps

Dumbbell Bicep Curls  3 sets 10 12 reps

Tricep Dips 3 sets  10 12 reps

Day 2: Lower Body Strength

Squats - 4 sets of 6-8 reps

Deadlifts - 4 sets of 6-8 reps

Leg Press - 3 sets of 8-10 reps

Lunges - 3 sets of 10-12 reps per leg

Calf Raises - 4 sets of 12-15 reps

Day 3: Rest or Active Recovery

Light cardio (e.g., walking, cycling)

Stretching or yoga

Day 4: Upper Body Hypertrophy

Incline Dumbbell Press - 3 sets of 8-10 reps

Seated Cable Rows - 3 sets of 8-10 reps

Lateral Raises - 3 sets of 12-15 reps

Face Pulls - 3 sets of 12-15 reps

Hammer Curls - 3 sets of 10-12 reps

Skull Crushers - 3 sets of 10-12 reps

Day 5: Lower Body Hypertrophy

Front Squats - 3 sets of 8-10 reps

Romanian Deadlifts - 3 sets of 8-10 reps

Leg Curls - 3 sets of 10-12 reps

Leg Extensions - 3 sets of 10-12 reps

Seated Calf Raises - 4 sets of 12-15 reps

Day 6: Full Body Workout

Clean and Press - 3 sets of 6-8 reps

Pull-Ups or Chin-Ups - 3 sets of 6-8 reps

Dumbbell Lunges - 3 sets of 10-12 reps per leg

Push-Ups - 3 sets of 15-20 reps

Plank - 3 sets of 1-minute holds

development by hiththatiyage kasun