Build Cycle

- Instructions -

Welcome to your path to your ultimate body!

 

Congratulations! You are an mesomorph. 

 

Physiology deals with the normal functioning of your somatotype (body type). The following list is a compilation of all the normal functioning characteristics of the Ectomorph body type.


1. Mesomorph is considered the ideal body type, due to their fast metabolism and balanced oxidation rates that keeps them lean and muscular.

 

2. Mesomorphs tend to have a mixed metabolism of protein and carbohydrate breakdown for fuel.


3. They can build muscle or gain fat very quickly, however even with improper diet; they tend to stay more on the lean side.


4. Mesomorphs use high purine proteins, such as fish, poultry, and eggs as their main source of fuel.


5. When proper diet is not followed, the body becomes inefficient at fat burning and tends to convert ingested carbohydrates into fat for storage by insulin.


6. Rapid storage of the wrong kinds of carbohydrates and fats will make for relatively poor use of ingested proteins for muscle growth in the Mesomorph.

 

Summary:

You are naturally larger with a gift for buidling stong muscles but you tend to have a great deal of trouble losing weight or fat.

 

Don't worry, I got you covered! 

 

So what we need to do is get you on a plan that has you working out within a combination rep range of 8 to 15 that varies between light to heavy weight and eating much higher amounts of protein and moderate amounts of carbohyrates after training.

TRAINING PLAN:

Cycle: Build
Training Objective: Muscle Size + Strength

Equipment Options: Bands Workout OR Dumbbell Workout
*Check your online training calendar/app to select which equipment workout you would like to use.

 

Cardio Training Workouts: W.I.S.P. Weekly Interval Sprinting Programs(Optional: for maximum fat loss) 

NOTE: WISP 2 for 5-6 sessions X week for Endomorph body types.

NOTE: Ectormorphs only chose 1 WISP 2 day from below.

 

Day 1:  Legs and Shoulders workout 
Day 2:  Cardio: WISP 2 (Optional)
Day 3:  Chest & Triceps Workout
Day 4:  Cardio: WISP 2 (Optional)
Day 5:  Back & Biceps Workout 

Day 6:  Cardio - WISP 2 (Optional)

 

Always be sure to ramp up slowly on your warm up. You will only be doing a warm up before the first exercise of each weight training day.

 

Choose your day and click on the calendar to add exercises.

Check your workout calendar and start the workout on the phone app and click on the start workout button to check in and track stats (log exercise reps/sets)

Week 1 - Progression:
- You want to try to go up in weight by 5 lbs between 3 sets of reps of 15,12,8
- You will stay at the same weight (unless otherwise stated in the weekly progression) for the 3 sets of reps of 15,15,15

 

Week 2 - Progression:
You will go up 5-10 lbs more on the 3rd set (8 rep range) that you did on the previous week. Only exercises of 15,12,8 and 15,12,8,8 reps will be affected, not sets with (super)set exercises, of 15,15,15 reps range.
EX:
15 reps = same as week 1
12 reps = increase 5-10 lbs (next band color up)
8   reps = increase 5-10 lbs (next band color up)
8 ( if drop set) = 5 -10 lbs less than increase on the 3rd set above.

 

Week 3 - Progression:
Week 3 you will go up 5-10 lbs more on the 2nd(12 reps range) & 3rd set (8 rep range) that you did on the previous week. Only exercises of 15,12,8 reps will be affected, not sets with (super)set exercises, of 15,15,15 reps range.

 

Week 4 - Progression:
you will go up 5-10 lbs more on the 1st (15 reps range), 2nd(12 reps range) & 3rd set (8 rep range) that you did on the previous week. Only exercises of 15,12,8 reps will be affected, not sets with (super)set exercises of 15,15,15