Mesomorph; Characteristics: Naturally athletic, gains muscle easily, responds quickly to training. Training Focus: Balanced strength + hypertrophy, moderate volume, steady progressive overload. Sample Weekly Plan: Day 1 – Chest & Back: Bench Press 4×6–8, Pull-Ups 4×10, Dumbbell Fly 3×12 Day 2 – Legs: Squats 4×6–8, Lunges 3×10 per leg, Leg Curl 3×12 Day 3 – Shoulders & Arms: Overhead Press 4×8, Bicep Curl 3×12, Tricep Pushdown 3×12 Day 4 – Rest or Active Recovery Day 5 – Full Body Hypertrophy: Deadlift 4×5, Incline Press 3×10, Pull-Ups 3×10 Days 6-7 – Rest Discussion: Mesomorphs, how do you balance building muscle while staying lean?

Endomorph; Characteristics: Stockier frame, gains fat easily, strong naturally. Training Focus: Strength training with higher volume, cardio for fat control, clean nutrition. Sample Weekly Plan: Day 1 – Chest & Back: Incline Bench 4×8, Barbell Row 4×8, Push-Ups 3×15 Day 2 – Legs & Cardio: Squats 4×8, Romanian Deadlift 3×10, 20–30 min moderate cardio Day 3 – Rest Day 4 – Shoulders & Arms: Overhead Press 4×8, Bicep Curl 3×12, Tricep Extension 3×12 Day 5 – Full Body & HIIT: Deadlift 3×6, Pull-Ups 3×10, 15–20 min HIIT Days 6-7 – Active Recovery Discussion: Endomorphs, what methods have worked best for managing fat while gaining strength?

Ectomorph; Characteristics: Naturally lean, fast metabolism, struggles to gain muscle. Training Focus: Heavy compound lifts, moderate reps, high-calorie nutrition. Sample Weekly Plan: Day 1 – Chest & Triceps: Bench Press 4×6–8, Incline DB Press 3×8–10, Dips 3×12 Day 2 – Back & Biceps: Deadlift 4×5, Pull-Ups 4×8, Barbell Curl 3×10 Day 3 – Rest or Active Recovery Day 4 – Legs: Squat 4×6–8, Leg Press 3×10, Hamstring Curl 3×12 Day 5 – Shoulders & Abs: Overhead Press 4×6–8, Lateral Raise 3×12, Hanging Leg Raises 3×15 Days 6-7 – Rest Discussion: Ectomorphs, what strategies help you eat enough calories to gain muscle consistently?