Exercise routine for mesomorphs

Amesomorph is characterized by a tough personality, and a tendency to achieve a muscular body.

Therefore, competitive sports and strength training are best suited to this body type. However, a beginning or poorly advised mesomorph often makes mistakes when developing a routine.

This article describes what are the best exercises for mesomorphs, and how to do a routine to increase the performance of the sporty body type.

Training rules for mesomorphic body type

This body type has no problem training frequently. However, if a routine is very repetitive, they tend to get bored.

The most important rule in a training routine for a mesomorph is to vary and alternate between different types of exercises and disciplines.

Furthermore, mesomorphs tend to have a competitive spirit. For this type of body it is better to practice sports where they can be compared with the rest. So barbell and dumbbell exercises should be supplemented with track and field, soccer, or other style sports.

As for the newer types of workouts, Calisthenics and CrossFit routines are ideal. The results in gaining muscle mass are surely better than doing a traditional gym routine.

The training rules for the mesomorphic body type are:

  • Competition training
  • Rotate routines at least 1 time every 2 months
  • Force yourself to rest at least 1-2 days a week
  • Include barbell exercises – multi-joint

Example of exercise routine for mesomorphs

One of the ideal methods or routines for mesomorphs is hybrid strength-hypertrophy training . This consists of alternating 2 days of maximum strength (for the upper and lower body) and 2 days of muscle hypertrophy, also for the upper and lower body.

On the 5th day it is recommended to include some method of muscle recovery , and finish with active recovery. An example exercise routine for mesomorphs is described below:

  1. Day 1 – upper body strength routine
  2. Day 2 – lower body strength routine
  3. Day 3 – upper body hypertrophy routine
  4. Day 4 – lower body hypertrophy routine
  5. Day 5 – Rest and muscle recovery methods
  6. Day 6 – Active recovery

1. Example of routine Day 1

Warm-up – Abdominal planks 1 minute – 3 sets
Flat Chest Press – 4 Sets – 6 Reps
Pull ups – pull ups – 4 sets – 6 reps
Barbell Military Press – 4 sets – 6 reps
Bicep curls – 4 sets 8 reps
Parallel bar dips – 4 sets – 8 reps

2. Example of routine day 3

Push-ups – 3 sets – 12 reps
Pulley chest crossovers – 3 sets 12 reps
Dumbbell Row – 4 sets 12 reps
Pull chins – 4 sets – 12 reps
Lateral raises – 3 sets – 12 reps
Alternating dumbbell curls – 15 reps – 2 sets on each side
Bench Dips – 3 sets 12 reps

Other tips

Short but high intensity workouts are recommended for this body somatotype. The mesomorphic body type is more suited to 100-meter races than a marathon or endurance races.

In addition, a common characteristic of mesomorphs is that they train and that their muscles quickly adapt to the load. A mesomorph is advised not only to regularly change training methods. But also the exercise routine.

Alternating between different exercises is the key to increasing muscle mass without getting bored. The main challenge for a mesomorph is to reach the point where they stagnate.

By not observing changes, they usually try to boost performance with dangerous sports supplements. We remember that the use of anabolic steroids can wreak havoc on the metabolism and one of its contraindications is the increased risk of cancer.


An ideal training routine for mesomorphs is to combine maximum strength exercise days with hypertrophy days.

Competitive sports are best for a mesomorph.

If you are mesomorph you should not forget to rest at least 1 or two days a week, otherwise you can develop chronic overtraining .

A basic tip for mesomorphs is to change your exercise routine constantly. Alternating between multi-joint exercises with barbells and dumbbells is a good method to avoid getting bored.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *