The 10-8-6-15 Program

This is an exercise routine that I found that is said to work well amongst ectomorphs.

The 10-8-6-15 Program



If you're ectomorph or a beginner, then follow this workout 3 times per week. For each exercise perform 4 sets with a rep scheme of 10-8-6-15. Rest 3 minutes between sets.

• Squats
• Bench Press
• V-Bar Pulldown
• Lateral Raise
• Dumbbell Curls
• Close-Grip Bench Press

That's it, nothing fancy. For ectomorphs, simplicity and consistency are the way to go.

What Type of Body Do You Have?

This information is from Bodybuildingpro.com.

The Ectomorph -

• Definitive "Hard Gainer"
• Delicate Build Body
• Flat Chest
• Fragile
• Lean
• Lightly Muscled
• Small Shouldered
• Takes Longer to Gain Muscle
• Thin

The Mesomorph -

• Athletic
• Hard Body
• Hour Glass Shaped (Female)
• Rectangular Shaped (Male)
• Mature Muscle Mass
• Muscular Body
• Excellent Posture
• Gains Muscle Easily
• Gains Fat More Easily Than Ectomorphs
• Thick Skin

Endomorph -

• Soft Body
• Underdeveloped Muscles
• Round Physique
• Weight Loss is Difficult
• Gains Muscle Easily Like the Mesomorph

Some people may fall into a combination of these body types.