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Mesomorph
TRAINING
PLAN
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Compared to Ectomorphs and Endomorphs - Mesomorphs are the best of

both worlds. These people are athletic and are characterized by a muscular
frame with relatively low amounts of body fat. They don't have much
trouble losing fat and at the same time they can gain muscle easily. They
too like the Ectomorph have a higher metabolism that keeps their fat levels
in check.

Before I get into the workouts let me say this - It is possible to change your
body type. However here's the catch: It takes tremendous amounts of work.
For example an Ectomorph with consistent training and good meal
planning can become a Mesomorph.

I'm sure you've seen it, the skinny freshman who leaves grade 12 as a
muscle beast. Or more commonly the overweight and obese people who
have achieved a fat loss reduction. So keep in mind, you're not "stuck" in
your body type forever. You could also a combination of body types. For
the sake of these workouts, we have created this workout for people who
identify closest to a mesomorph body type.
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CARDIO:

In these workouts, I did not list any cardio, cardio for a mesomorph is often optional and should be supplemented as
need be. It's important to remember though that cardio helps with total body health and will help your performance in the
gym, as you will have greater endurance.

The mesomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a
moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining
weight.

If you notice you STILL can’t put/keep mass on, then restrict your cardio sessions to one day, it is OK to substitute 15
minutes of HIIT or circuit training into the routine as opposed to 30 minutes of moderate pace cardio.

STRENGTH TRAINING:

This is the ideal somatotype to be classified. Most people in this category find sport and physical exertion to be quite
easy.

Lets look at the advantages the Mesomorph's have:

1 Their bodies are actually designed for the stress of weightlifting.
2 They can handle high intensities well.
3 They can handle high frequency training well.
4 Burn fat quickly, gain muscle fast
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STRENGTH TRAINING Continued:

As in anything else, this is all experimental. You have to decide what kind of workout is best suited to you by trial and
error.

There are thousands of different kinds of workout programs you can attempt:

• High frequency training

• Hypertrophy specific training
• Max-OT training
• German Volume Training
• BW44 Program
• 3x3 Training
• F3 - Functional Training
• Bulgarian Training
• Dual Factor Hypertrophy Training (DFHT)
• Pendulum Training

These are just a few of the THOUSANDS of programs and philosophies that exist out there. The objective should be to
find the program you are motivated to do, and do it.

There are still just a few things to keep in mind when choosing your workout program:

WEIGHT LIFTING TECHNIQUES WILL BOOST YOUR PROGRESS:

Techniques such as drop sets, rest pause training, eccentrics, forced reps, burns, negatives, supersets, etc are
important. Most advanced trainees will use at least one or a couple of these techniques. They are great to boost
intensity and overload your muscles to a greater extent. The more stress your muscles are under, the more they will
become stronger and grow to respond to that extra stress. The following 3-day routine is built to take advantage of all
the aforementioned. Have fun and train hard!
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Day 1 - lower body

WORKOUT 1 - LOWER BODY:

• 5 minute cardio warm-up
• Squats
• Warm-up set : 50% of 1 RM, 10-20 reps
• Acclimation Set #1 : 60% of 1 RM, 8 reps
• Acclimation Set #2 : 80% of 1 RM, 6 reps
• Working Set #1 : 90% of 5 RM, 3-5 reps
• Working Set #2 : 95% of 5 RM, 3-5 reps
• Working Set #3 : 95% of 5 RM, 2 reps (If the previous two sets were intense, you may not be able to do a full 5 reps.
Don't worry, this is good.)
•
• 3-5 minutes rest & water break
• Lunges
• (No need for warm-up or acclimation sets in this case)
• Working Set #1 : 6 reps (3 with each leg)
• Working Set #2 : 6 reps of the same weight
• Working Set #3 : Aim for 6 reps, but do not be surprised if you only get a few.
•
• 3-5 minute rest
• Leg Curls (optional, for extra emphasis on the hamstrings)
• (No need for a warm-up)
• Working Set #1 : 5 reps
• Working Set #2 : 5 reps
• Calves
• Brief Warm-up : 10-20 reps (Ideal because the calves have not yet been directly worked.)
• Working Set #1 : 5-6 reps
• Working Set #2 : 5-6 reps
• Working Set #3 : As many reps as possible
• 5-10 minute cool down
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Day 1 - lower body Chart

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

Set Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5 #6
5 minute cardio warm-up XX XX XX XX XX
Squats - 10-20, 8, 6, 3-5, 3-5, 2 reps
Lunges - 6 reps XX XX XX
Leg Curls (optional, for extra emphasis on the
XX XX XX XX
hamstrings) - 5 reps
Calves - 10-20, 5-6, 5-6 reps, failure XX XX
5-10 minute cool down XX XX XX XX XX
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Day 2 - Back

WORKOUT 2 - BACK:
• 5 minute warm-up
• Weighted Pull-ups
• Warm-up Set : 10-20 reps (You may want to use the cable pull-down machine for this)
• Acclimation Set #1 : 8 reps (Cable pull-down or non-weighted pull-ups)
• Acclamation Set #2 : 6 reps (Same as above)
• Working Set #1 : 3-5 reps
• Working Set #2 : 3-5 reps, or as many as you can
• Working Set #3 : As many as you can
•
• 3-5 minute rest
• Bent Over Rows
• Brief Acclimation Set : 8-10 reps
• Working Set #1 : 3-5 reps
• Working Set #2 : 3-5 reps, or as many as you can
• Working Set #3 : As many as you can
•
• 3-5 minute rest
• Bicep Curls (Optional because the biceps are already worked during pulling exercises)
• Working Set #1 : 3-5 reps
• Working Set #2 : 3-5 reps
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Day 2 - back Chart

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

Set Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5 #6
5 minute warm-up XX XX XX XX XX
Weighted Pull-ups - 10-20, 8, 6, 3-5, 3-5 reps,
failure
Bent Over Rows - 8-10, 3-5, 3-5 reps, failure XX XX
Bicep Curls (Optional) - 3-5 reps XX XX XX XX
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Day 3 - chest, shoulders, abs

WORKOUT 3 - CHEST, SHOULDERS & ABS:

• 5 minute warm-up
• Bench Press
• Warm-up Set : 10-20 reps
• Acclimation Set : 8 reps
• Acclimation Set : 6 reps
• Working Set #1 : 3-5 reps
• Working Set #2 : 3-5 reps
• Working Set #3 : 3-5 reps, or as many as you can do
• Military Press or Other Shoulder Press
• Brief Acclamation Set : 8 reps
• Working Set #1 : 3-5 reps
• Working Set #2 : 3-5 reps
• Working Set #3 : 3-5 reps, or as many as you can do
• Abs exercise of your choosing
• Warm-up Set : 10-20 reps
• Acclimation Set : 8 reps
• Working Set #1 : 5-10 reps
• Working Set #2 : Use slightly heavier weight, as many reps as possible.
• Wrist Curls
• (No warm-up necessary at this point)
• Working Set #1 : 3-5 reps followed by a static hold till failure
• Working Set #2 : Same as above
• Reverse Wrist Curls
• Working Set #1 : Same as above
• Working Set #2 : Same as above
• 5-10 minute cool down
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Day 3 - chest, shoulders, abs Chart

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

Set Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5 #6
5 minute warm-up XX XX XX XX XX
Bench Press - 10-20, 8, 6, 3-5, 3-5, 3-5 reps
Military Press or Other Shoulder Press - 8, 3-5, 3-5, 3-5
XX XX
reps
Abs exercise of your choosing - 10-20, 8, 5-10 reps,
XX XX
failure
Wrist Curls - 3-5 reps followed by a static hold till
XX XX XX XX
failure.
Reverse Wrist Curls - 3-5 reps followed by a static hold
XX XX XX XX
till failure.
5-10 minute cool down XX XX XX XX XX
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nutrition tips

Mesomorphs tend to be in the middle when it comes to metabolic rate. While ectomorphs struggle to gain weight and
endomorphs have trouble gaining too much weight (specifically fat:muscle ratio), mesomorphs seem to have the best of
both worlds; they can gain muscle with limited fat gains.

Mesomorphs naturally have more muscle than ectomorphs and have better insulin sensitivity than endomorphs, which
makes it easier for them to gain more muscle and less fat when eating a hyper-caloric diet.

The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If
you eat more calories than you burn (hyper-caloric diet) you will gain weight and if you burn more calories than you eat
(hypo-caloric diet) you will lose weight.

When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet. Mesomorphs trying
to gain muscle need to eat a hyper-caloric diet like anyone else who wants to gain weight, but they do not want to eat too
many calories above maintenance.

A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15; this
gives you your total calories to be consumed eat day. For example, a 200 pound person would consume 3,000 calories a
day. Now this is a very basic way to determine your maintenance caloric intake and should be used as a starting point.
For mesomorphs I recommend starting at 250-500 calories above maintenance calories with their calories come from:


Carbohydrates = 40%


Protein = 30%


Fat = 30%
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Using the 3,000 calorie as an example this would be:

• Carbohydrates = 300 grams

• Protein = 225 grams
• Fat = 100 grams
•
A 200 pound mesomorph would want to start 250-500 calories above their maintenance caloric intake, so adding 500
calories to the above example we get:

• Carbohydrates = 350 grams

• Protein = 263 grams
• Fat = 117 grams
•
In addition to controlling your caloric intake, as a mesomorph you want to control insulin secretion. This can be done by
limiting carbohydrate consumption, specifically high glycemic carbohydrates. Managing your insulin levels will allow you
to keep your gains leaner.

CONTROL YOUR CALORIC INTAKE AND MEAL SIZE WITH FREQUENT MEALS:

One way to control your caloric intake is to eat frequent meals. Going long periods of time with no food causes your body
to send signals to the brain telling it the body needs food.


If you eat sporadic meals you will most likely overeat on those meals. It is better to eat smaller, more frequent meals to
prevent overeating. Eating smaller meals allows insulin secretion to be more controlled. Eating a 450 calorie meal will
result in less insulin secretion than eating a 1,200 calorie meal (macronutrient content aside).
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Limit The Bulk Of Your Carbohydrates To Specific Meals:

Limiting the bulk of your carbohydrates to times when your body needs them most will aid in muscle growth and limit fat
gains. I recommend mesomorphs to limit the majority of their carbohydrates to breakfast and pre/post workout. For
example, if someone workouts at 6 PM I would recommend they consume the majority carbohydrates at:

• Breakfast: i.e. 2 Slices Whole Wheat Bread (~30-50 carbs depending on bread)

• Pre-workout: i.e. 1 Cup oatmeal (~60 carbs)

• Post-workout: i.e. 8 oz. sweet potato + 1 tbsp Honey (~90 carbs)

For all other meals mesomorphs should consume less carbs (i.e. 1/4-1/2 cup rice), green vegetables, and small amounts
of fruit. If you workout first thing in the morning, I would recommend following a similar setup, keeping your carbs in your
first three meals (pre-workout meal, post-workout meal, and third meal of the day).


No matter what your schedule is I do not recommend consuming dextrose, maltodextrin, or other high glycemic carbs
post workout for mesomorphs. Some mesomorphs may do very well using high glycemic carbs, but our general rule is for
mesomorphs to stick to low glycemic carbs.

Skeletal muscle has the ability to uptake glucose post workout without "spiking" your insulin levels. Weight training
increases GLUT-4 translocation in skeletal muscle, allowing the muscle to uptake glucose more efficiently.


Studies do show that increasing insulin levels post workout does enhance protein synthesis, but I do not feel one needs
to jack insulin levels through the roof with dextrose. I do feel that it can be beneficial for mesomorphs to take some high-
glycemic carbs pre workout. Studies have shown that protein synthesis is elevated the greatest when high glycemic
carbs combined with free-form essential amino acids (EAA) are consumed pre workout.
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EAT QUALITY FOODS - DON'T SKIMP ON YOUR FRUITS AND VEGGIES!

By consuming low glycemic index carbs, such as oatmeal and sweet potatoes as suggested above, one can limit the
insulin output from their carb meals. For low carb meals I recommend consuming green vegetables and fruit. 

Green vegetables and fruit are both low GI carbs and contain fiber and numerous nutrients. On top of that, they are very
filling. An example of a low-carb meal would be 4-6 oz. of chicken with 1 cup green beans and 1/2 an apple. 

In addition to carbs and protein, one should add fat to their meals to decrease insulin output, prolong digestion time, and
to provide essential fatty acids (EFA). Examples of good fats include almonds and almond butter, peanuts and peanut
butter, avocados, and flax and olive oil. One could simply add 20 almonds to the above meal to obtain their EFAs. If you
need more examples of foods the are great for Mesomorphs, the Kaizen Clean Eating Guide has a full shopping list
prepared for you.

DON'T SLACK ON NON-WORKOUT DAY NUTRITION:

You grow outside of the gym. Weight training provides the stimulus for growth, but your diet governs your growth. Your
diet should be just as strict on non-workout days as on workout days. More than anything your total caloric intake will
govern how much weight, muscle, and fat you gain.


While the above guidelines will help limit your fat gains, your overall caloric intake is the number one factor that will
decide if you gain fat. If you overeat you will probably gain some fat. So start by eating 250-500 calories over your
maintenance caloric intake and increase calories when weight/muscle gains stall. If you need to lose weight, decrease
caloric intake or consider going on an IF (Intermittent Fasting) schedule coupled with some HIIT or circuit training to burn
the excess fat.
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Disclaimer

This program is for information purposes only. The information presented herein is in no way intended as medical
advice or to serve as a substitute for medical counseling. Rather, as nutritional and exercise guide, Tee Major
Fitness, LLC is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As
such, the information should be used in conjunction with the guidance and care of your physician. You must consult
your physician before beginning this program as you would with any exercise program. If you choose not to obtain
the consent of your physician and/or work with your physician throughout the duration of your time using any of the
programs created by Tee Major Fitness LLC, you are agreeing to accept full responsibility for your actions. By
utilizing the nutritional guidance and exercise strategies contained herein, you recognize that despite all precautions
on the part of Tee Major, and Tee Major Fitness LLC, there are risks of injury or illness which can occur with any
program and you assume such risks and waive, relinquish and release any claim which you may have against Tee
Major or Tee Major Fitness LLC and/or its affiliates as a result of any physical injury or illness incurred in connection
with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
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