📋 Evidence-Based Training Programs
Putting theory into practice. Here are sample training programs tailored to different genetic profiles, designed to help you build muscle and increase your FFMI effectively.
From Principles to a Plan
A program is more than just a list of exercises; it's a coherent plan that integrates all the principles of effective training. The best program for you is one that respects your genetic predispositions, recovery capacity, and schedule.
The following templates are based on scientific principles and are designed as starting points. They are tailored for three common genetic profiles: the hardgainer (ectomorph), the easygainer (endomorph), and the moderate gainer (mesomorph). Use them as a foundation and adjust based on your individual response.
⚠️ Disclaimer
These are sample programs. Always prioritize proper form and safety. Consult with a qualified coach or medical professional before beginning any new exercise program, especially if you have pre-existing health conditions.
The Hardgainer (Ectomorph) Program: 3-Day Full Body
Goal: Maximize muscle stimulation with a focus on recovery and efficiency.
Schedule: Train on Monday, Wednesday, and Friday, with rest days in between.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Workout A | |||
| Barbell Squats | 3 | 5-8 | 3-4 min |
| Bench Press | 3 | 5-8 | 3-4 min |
| Barbell Rows | 3 | 6-10 | 2-3 min |
| Face Pulls | 2 | 12-15 | 90 sec |
| Workout B | |||
| Deadlifts | 3 | 4-6 | 3-5 min |
| Overhead Press | 3 | 6-10 | 2-3 min |
| Pull-ups (or Lat Pulldowns) | 3 | 6-10 | 2-3 min |
| Dumbbell Curls | 2 | 8-12 | 90 sec |
Alternate between Workout A and B. For example: Week 1 (A, B, A), Week 2 (B, A, B).
The Easygainer (Endomorph) Program: 4-Day Upper/Lower Split
Goal: Build muscle while maximizing calorie expenditure through higher volume and shorter rest.
Schedule: Train on Monday (Upper), Tuesday (Lower), Thursday (Upper), Friday (Lower).
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Upper Body Day | |||
| Incline Dumbbell Press | 3 | 8-12 | 60-90 sec |
| T-Bar Rows | 3 | 8-12 | 60-90 sec |
| Seated Dumbbell Shoulder Press | 3 | 10-15 | 60 sec |
| Lat Pulldowns | 3 | 10-15 | 60 sec |
| Dips (or Push-ups) | 2 | To Failure | 60 sec |
| Lower Body Day | |||
| Leg Press | 3 | 10-15 | 90 sec |
| Romanian Deadlifts | 3 | 10-15 | 90 sec |
| Walking Lunges | 3 | 10-15 per leg | 60 sec |
| Leg Extensions | 2 | 15-20 | 45 sec |
| Seated Leg Curls | 2 | 15-20 | 45 sec |
The Moderate Gainer (Mesomorph) Program: 4-Day PHUL
Goal: A blend of strength and hypertrophy work (Power Hypertrophy Upper Lower).
Schedule: Monday (Upper Power), Tuesday (Lower Power), Thursday (Upper Hypertrophy), Friday (Lower Hypertrophy).
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Upper Power | |||
| Barbell Bench Press | 3 | 5-8 | 2-3 min |
| Pendlay Rows | 3 | 5-8 | 2-3 min |
| Incline Dumbbell Press | 3 | 6-10 | 2 min |
| Weighted Pull-ups | 3 | 6-10 | 2 min |
| Lower Power | |||
| Barbell Squats | 3 | 5-8 | 3 min |
| Deadlifts | 2 | 4-6 | 3-4 min |
| Leg Press | 3 | 6-10 | 2 min |
| Upper Hypertrophy | |||
| Dumbbell Bench Press | 4 | 8-12 | 90 sec |
| Seated Cable Rows | 4 | 10-15 | 90 sec |
| Dumbbell Lateral Raises | 3 | 12-15 | 60 sec |
| Cable Bicep Curls | 3 | 12-15 | 60 sec |
| Triceps Pushdowns | 3 | 12-15 | 60 sec |
| Lower Hypertrophy | |||
| Front Squats | 4 | 8-12 | 90 sec |
| Romanian Deadlifts | 4 | 10-15 | 90 sec |
| Leg Extensions | 3 | 15-20 | 60 sec |
| Hamstring Curls | 3 | 15-20 | 60 sec |
| Calf Raises | 4 | 15-20 | 60 sec |
Customization and Progression
A program is useless without progression. The primary goal is to consistently get stronger over time. This is known as Progressive Overload.
How to Progress:
- Log Your Workouts: Track every set, rep, and weight. This is non-negotiable.
- Add Weight: When you can comfortably complete all sets and reps for an exercise, add a small amount of weight (e.g., 5 lbs / 2.5 kg) in the next session.
- Add Reps: If you can't add weight, try to add one more rep to each set than you did last time.
- Deload: After 4-8 weeks of hard training, take a "deload" week where you reduce the weight and/or volume to allow your body to fully recover before starting the next block of training.
📈 Ready to Start Your Journey?
Pick the program that best fits your profile, commit to it, and eat to support your goals. Use our FFMI calculator to track your progress and watch your lean mass grow.
Calculate Your FFMI →