BODY-TYPE EXERCISE / INFO
You are an Ectomorph on a sculpt programme. Fortunately your body-type does not tend to store fat, which makes the job of sculpting relatively easy, and having a low fat percentage will help to show muscle definition. You may have heard that performing high rep ranges and lifting light weights, is the correct way to achieve definition. For your body-type this is the wrong approach due to having predominately slow twitch muscle fibre. Therefore you will need to focus on lifting the correct weight for your specific rep range to define and maintain muscle
The majority of your exercise plan will consist of resistance training rather than cardio. The type of movement performed in your resistance workouts will be a combination of compound and isolation exercises. The compound exercises are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). The isolation exercises will create muscle definition. As an Ectomorph you will be working at a lower rep range than any other body-type, which avoids you depleting your glycogen stores and breaking down muscle.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a sculpting goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day 1 | Workout One | Day 15 | Workout Two |
| Day 2 | Cardio | Day 16 | Cardio |
| Day 3 | Workout Two | Day 17 | Workout One |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout One | Day 19 | Workout Two |
| Day 6 | Workout Two | Day 20 | Workout One |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Cardio | Day 22 | Cardio |
| Day 9 | Workout One | Day 23 | Workout Two |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept is called Reverse pyramid. Perform the first set of 2 exercises for 8 reps (this constitutes a set) then take 1.30 min rest. Perform the second set for 10 reps, third for 12 reps, fourth for 10 reps and fifth for 8 reps. Remember to rest in between each set. Then move on to the next block of two exercises and follow the same rep pattern. The weight changes according to your rep range, therefore you should be lifting the heaviest weight first, then get lighter and end with the heaviest weight. There are 4 blocks of 2 exercises. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – REVERSE PYRAMID
| Exercises in each set | 2 |
| Sets | 5 |
| Reps | 8 / 10 / 12 / 10 / 8 |
| Rest between sets | 1 min 30 sec |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
CHEST PRESS — Bench / Barbell
Lie on a flat bench with your arms fully extended and the barbell pressed up in a vertical line. Lower the barbell to your chest by bending your elbows, allowing them to flare out to the sides. When the barbell touches your chest press it back to full extension.
CHEST FLY — Bosu / Dumbbells
Support your head and shoulders on a bosu, raise your hips and squeeze your glutes. Hold the dumbbells above you with slight elbow flexion. Inhale as you open the arms out to the side until they are in line with the shoulders. Exhale as you raise the dumbbells. Use your core to stabilise the body.
Block Two
LEG PRESS — Machine
Place your feet shoulder width apart on a leg press machine and engage your core. Ensure the feet are in parallel and push through the heels to extend the legs, your knees should track in a straight line. Do not lock the knees. Lower with control.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Lunge forwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
Block Three
SHOULDER PRESS — Cable
Stand feet hip width apart. Take hold of lower cables from either side of you and hold them at shoulder height with the arms bent. Extend the arms overhead without over arching the lower back. Keep the chest open as you lower the cables.
CHEST PRESS – Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.
Block Four
TRICEP OVERHEAD EXTENSION — Cable
Stand feet hip width apart with your back to a low cable. Hold a rope attachment overhead in both hands, keep the upper arm still and lower the cable behind the head. Do not arch the lower back or let the elbows move. Straighten the arms.
CHEST PRESS – Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Block One
ROW – Cable
Sit upright and lock your legs against the cable with slight knee flexion. Lift your chest, retract your shoulders and hold a high cable in both hands with a wide grip attachment. Lean the body forward maintaining neutral spine, then pull the cable towards you with your elbows flared to the side and simultaneously bring the body upright. Draw your shoulder blades down and together.
PULLOVER — Bench / Dumbbell
Lie on a flat bench and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you, keep the arms lengthened and lower as far as possible without over aching the back. Engage your core throughout and bring the weight back over the body.
Block Two
GOOD MORNINGS — Barbell
Stand feet hip width apart and hold a barbell on your shoulders. With your weight placed into your heels hinge forwards from the hips, simultaneously flex the knees slightly. Lower the torso as far as possible whilst maintaining neutral spine, do not let the lower back round. Engage the glues and stand upright.
LEG EXTENSION — Machine
Sit upright on a leg extension machine and engage your core. Straighten both legs, ensure to fully extend the knees. Lower slowly with control.
Block Three
UPRIGHT ROW – Cable
Stand facing a low cable. With a narrow overhand grip, hold a bar attachment with both hands. Pull the bar up to your chest leading the movement with your elbows, keep the shoulder pressing down as much as possible.
CHEST PRESS – Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Alternately bend your arms bringing the hands towards the shoulders with your elbows flared to the side.
Block Four
BICEP CURL — Dumbbells
Stand holding dumbbells to your side, palms facing into the body. Flex the elbows and raise the dumbbells towards the shoulders, do not use momentum of the body, lower under control. Maintain neutral spine throughout the exercise and do not lock your knees.
CRUNCH — Cable
Kneel forward facing away from the cable with your spine in neutral and your feet locked against the machine. Hold the rope attachment to your shoulders and curl the torso as you exhale. Return to neutral spine and raise the chest slightly.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 4 | 25 sec | 35 sec |
| Lactic Acid Removal Phase - 20 minutes | ||
| 4 | 25 sec | 35 sec |
| Total Workout Time - 28 minutes | ||
CARDIO EQUIPMENT
This video shows examples of cardio equipment to use when perform your interval training.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.