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Ectomorph Training Plan for Advanced Male Trainee - Cutting Phase

Standard Musqle.com bodybuilding ectomorph training plan for advanced male trainee - cutting phase


  1. Back, Abs

    1. 1. Laterals

      Wide Grip Front Pullup

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 4 sets x 10 reps (if you are able to make more than 10 reps add extra load on your dip belt)

    2. 2. Middle Back

      Bent Over Barbell Row

        • 3 sets x 10 reps

      Seated Cable Rows

        • 3 sets x 10 reps

    3. 3. Laterals

      Wide-Grip Pulldown Behind The Neck

        • 3 sets x 10 reps

      Leverage Iso Row

        • 3 sets x 10 reps

    4. 4. Lower Back

      Barbell Deadlift

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    5. 5. Traps

      Barbell Shrug

        • 3 sets x 10 reps

    6. 6. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Decline Crunch

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps

      Barbell Ab Rollout

        • 3 sets x 20 reps

      Ab Crunch Machine

        • 3 sets x 20 reps

    7. 7. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps

  2. Quadriceps, Hamstrings, Calves

    1. 1. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Leg Press

        • 3 sets x 10 reps

      Dumbbell Rear Lunge

        • 3 sets x 10 reps

      Leg Extensions

        • 3 sets x 12 reps

    2. 2. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 set x 30 reps (light weight)
        • 4 sets x 10 reps

      Romanian Deadlift

        • 3 sets x 12 reps

      Seated Leg Curl

        • 3 sets x 12 reps

    3. 3. Calves

      Standing Calf Raises

        • 1 warmup set x 30 reps (body weight only)
        • 3 sets x 12 reps

      Barbell Seated Calf Raise

        • 3 sets x 12 reps

      Calf Press On The Leg Machine

        • 3 sets x 15 reps

      Donkey Calf Raises

        • 3 sets x 15 reps

  3. Rest Day

  4. Chest, Abs

    1. 1. Chest (Pectoralis)

      Dumbbell Bench Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Barbell Incline Bench Press

        • 3 sets x 10 reps

      Butterfly

        • 3 sets x 10 reps

      Dumbbell Flyes

        • 3 sets x 10 reps

      Dips - Chest Version

        • 3 sets x 10 reps

      Cable Crossover

        • 3 sets x 12 reps

    2. 2. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Decline Crunch

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps

      Barbell Ab Rollout

        • 3 sets x 20 reps

      Ab Crunch Machine

        • 3 sets x 20 reps

    3. 3. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps

  5. Shoulders, Calves

    1. 1. Shoulders (Deltoids)

      Dumbbell Incline Shoulder Raise

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Seated Side Lateral Raise

        • 3 sets x 10 reps

      Front Cable Raise

        • 3 sets x 10 reps

      Upright Barbell Row

        • 3 sets x 10 reps

      Reverse Flyes

        • 3 sets x 10 reps

    2. 2. Calves

      Standing Calf Raises

        • 1 warmup set x 30 reps (body weight only)
        • 3 sets x 12 reps

      Barbell Seated Calf Raise

        • 3 sets x 12 reps

      Calf Press On The Leg Machine

        • 3 sets x 15 reps

      Donkey Calf Raises

        • 3 sets x 15 reps

  6. Biceps, Triceps, Abs

    1. 1. Biceps

      Barbell Curl

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Incline Hammer Curls

        • 3 sets x 10 reps

      Preacher Curl

        • 3 sets x 10 reps

      Concentration Curls

        • 3 sets x 10 reps

      Reverse Barbell/EZ-Bar Curl

        • 3 sets x 10 reps

    2. 2. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Bench Dips

        • 3 sets x 10 reps

      Decline EZ-Bar Triceps Extension

        • 3 sets x 10 reps

      Triceps Pushdown - Rope Attachment

        • 3 sets x 10 reps

      Seated Triceps Press

        • 3 sets x 10 reps

    3. 3. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Decline Crunch

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps

      Barbell Ab Rollout

        • 3 sets x 20 reps

      Ab Crunch Machine

        • 3 sets x 20 reps

    4. 4. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps

  7. Rest Day