whether you think you’re cut or ripped, jacked or swole, it can be hard to find the right workout programme for you to stick to. below, the 60-day plan is designed specifically for ectomorphs (“hard gainers”, to some) — the most popular body type (somatypes) that, typically, is characterised by a thin, lean frame that finds it difficult to gain not muscle mass, but body fat also. with this in mind, the two-month plan below is designed specifically to make any ectomorph bigger, stronger and more confident. “training for one without the other doesn’t really make sense for most people.” you’ll do these exercises frequently, because the movements will force your muscle groups to grow, and make it easier to overload your body as you grow stronger. be consistent — by working multiple muscle groups in these compound lifts, you’ll be making a hefty difference to your muscle mass. do one set of the first exercise, rest for the stated amount of time, and then do one set of the second exercise.
continue until you’ve completed all of the sets for each exercise in the pair. that is, do one set of the exercise, rest for the prescribed time, and then do another set. barbell bench press: 3 sets of 5 repsa2. if you can’t perform a chinup, do a band-assisted version. dumbbell goblet squat: 3 sets of 12 to 15 repsc2. barbell bent-over overhand-grip row: 3 sets of 5 to 6 reps. hold a 1 to 2 second pause at the top of each rep. week 5: follow week 1’s rep/set protocol for superset a1-a2 for days 1 to 3, but use a heavier load. sign up to the men’s health newsletter and kickstart your home body plan.
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