Four Week Body Type Training Plan

Download a complete four-week training plan for your body type. This plan helps you train smarter by aligning your workouts with how your body naturally responds to exercise and fuel. Each plan is designed to deliver visible, lasting results by working with your body’s genetic blueprint rather than against it. Whether you are an ectomorph, mesomorph, or endomorph, or a combination as most of us are, this program empowers you to move with intention, improve strength, and build the physique you are working toward. Start today and experience real progress with a plan that understands your body.

Body Type Self Assessment 

How to score:

• Mostly ☐ in the Ectomorph column? You’re an ectomorph ➔ choose our lean-gainer program.
• Mostly ☐ in the Mesomorph column? You’re a mesomorph ➔ choose our balanced strength program.
• Mostly ☐ in the Endomorph column? You’re an endomorph ➔ choose our metabolic-boost program.

Note: Most of us are hybrids. If you fall between types, select the column that best reflects your weight tendency and your wrist-finger measurement (bone structure). 

Refer to the illustrations below to identify your body type and choose the ideal training plan:

Ectomorph Four Week Training Plan

Goal Build muscle mass and strength

Benefits

Builds lean muscle without losing your natural frameImproves muscular endurance and power over timeSupports healthy weight gain through structured resistance trainingReduces cardio fatigue and burnout with a balanced scheduleIncreases appetite and energy levels in a sustainable way

Training Focus
This plan prioritizes heavier resistance training with proper form and longer rest periods between sets to promote muscle growth.

Compound lifts and hypertrophy-focused exercisesLower repetitions with higher weightsMinimal cardio, mostly active recovery walks or low-intensity sessionsMobility drills to support joint health

Mesomorph Four Week Training Plan

Goal Lean muscle definition and fat control

Benefits

• Maintains your natural balance while leaning out
• Boosts metabolic rate with dynamic training formats
• Helps prevent fat accumulation and supports hormone regulation
• Builds strength while improving cardiovascular health
• Keeps training enjoyable with varied, high-performance workouts

Training Focus
This plan blends high intensity interval training (HIIT) with moderate resistance training and cardio recovery days.

Full-body strength circuitsExplosive movement patterns to challenge enduranceShorter rest times for increased fat burnSteady-state cardio sessions to support heart health

Endomorph Four Week Training Plan

Goal Burn fat and increase energy

Benefits

• Targets stubborn fat zones through high-output workouts
• Boosts stamina and cardiovascular performance
• Enhances body composition with progressive structure
• Increases daily calorie burn even after workoutsSupports a positive mindset through visible progress 

Training Focus
This plan emphasizes HIIT and aerobic cardio training with limited resistance sessions focused on form, not bulk.

Fat-burning circuits using bodyweight and light resistanceCore-focused conditioningShort rest windows to keep heart rate elevatedWeekly progressions that feel achievable and motivating