Ectomorph Training Log

WEEK 1
Day 1 Chest and

Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
x
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
x
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
x
x
x
Set 7
x
x
x
x
x
Set 5
Set 6
Set 7
Military Dumbell Press
Seated Side Lateral Raises
Standing Dumbell Front

Raise
x
x
x
x
Barbell Bench Press

Incline Dumbell press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Bent-over Reverse Flys

(Rear Delts)
Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
WEEK 2
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
x
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
x
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
x
x
x
Set 7
x
x
x
x
x
Set 5
x
Set 6
x
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Flat Dumbell Press

Incline Barbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Military Barbell Press
Standing Side Lateral
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Set 1
Set 2
Set 3
Set 4
WEEK 3
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
x
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 5
Set 6
x
x
x
x
x
x
x
x
Set 7
x
x
x
x
x
Set 5
x
Set 6
x
Set 7
x

Raise
x
x
x
x
Barbell Bench Press

Incline Dumbell Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope Pushdowns
Day 3 Legs
Set 1
Set 2
Set 3
Set 4
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Standing Calf Raises
Day 4 Shoulders
Bent Lateral Raises

(Rear Delts)
Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
WEEK 4
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
Set 7

Raise

(Rear Delts)
Dumbell Shrugs
x
x
x
x
Barbell Bench Press

Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Set 1
Set 2
Set 3
Set 4
WEEK 5
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Set 5
Military Barbell Press
Set 6
x
Set 7
x

Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
x
x
x
x
x
x
x
x
Flat Dumbell Press

Incline Dumbell Fly
Preacher Curl
Hammer Curl
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Set 1
Set 2
Set 3
Set 4
WEEK 6
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
x
Set 7
x

Raise

(Rear Delts)
Dumbell Shrugs
x
x
x
x
Barbell Bench Press

Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Day 3 Legs
Set 1
Set 2
Set 3
Set 4
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Day 4 Shoulders
Bent Lateral Raises
Set 1
Set 2
Set 3
Set 4
WEEK 7
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
x
Set 7
x
x
x
x
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
Set 7

Raise

(Rear Delts)
Dumbell Shrugs
x
x
x
x
Barbell Bench Press

Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Set 1
Set 2
Set 3
Set 4
WEEK 8
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Flat Dumbell Press

Pec Deck
Hammer Curl
Preacher Curl
Day 2 Back and

Triceps
Set 1
Set 2
Set 3
Set 4
Seated Row
Lat Pulldown
Lying T-bar Row
Tricep Pushdowns
Rope Pushdowns
Day 3 Legs
Set 1
Set 2
Set 3
Set 4
Squats
Leg Extension
Seated Calf Raises
Leg Press
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Machine Shoulder Press
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
Set 6
x
x
Set 7
x
x
Set 5
x
x
Set 6
x
x
Set 7
x
x
Set 5
Set 6
x
x
x
x
x
x
Set 7
x
x
x
x
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
WEEK 9
Day 1 Chest and
Biceps
Set 1
Set 2
Set 3
Set 4
Barbell Bench Press

Pec Deck
Seated Dumbell Curl
Straight-bar cable curl
Day 2 Back and

Triceps
Set 1
Set 2
Set 3
Set 4
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Set 5
x
x
Set 6
x
x
Set 7
x
x
Set 5
x
x
Set 6
x
x
Set 7
x
x
Set 5
Set 6
x
x
x
x
x
x
Set 7
x
x
x
x
Set 5
x
Set 6
x
Set 7
x
x
x
x
x
Day 3 Legs
Set 1
Set 2
Set 3
Set 4
Squats
Standing Leg Curls
Leg Extension
Hack Squat
Day 4 Shoulders
Bent Lateral Raises
Raise
(Rear Delts)
Dumbell Shrugs
Machine Shoulder Press
Set 1
Set 2
Set 3
Set 4
x
x

Ectomorph Training Log

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Ectomorph Training Log

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WEEK 1

Day 1 Chest and

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front

Barbell Bench Press

Day 2 Back and

Bent-over Reverse Flys

Flat Dumbell Press

Day 2 Back and

Military Dumbell Press

Standing Dumbell Front

Barbell Bench Press

Day 2 Back and

Bent-over Reverse Flys

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front

Bent-over Reverse Flys

Barbell Bench Press

Day 2 Back and

Military Barbell Press

Standing Side Lateral

Flat Dumbell Press

Day 2 Back and

Military Dumbell Press

Standing Dumbell Front

Bent-over Reverse Flys

Barbell Bench Press

Day 2 Back and

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front

Bent-over Reverse Flys

Barbell Bench Press

Day 2 Back and

Flat Dumbell Press

Day 2 Back and

Barbell Bench Press

Day 2 Back and

Tricep Rope Pushdowns

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