The Best Workout for Endomorph Males

Struggling to achieve the ideal physique? You’re not alone. Endomorph males face unique challenges when it comes to building muscle and burning fat. Discover the best workout for endomorphs and reach your goals!

Quick facts: Best Workout For Endomorph Male

  • ✅ Endomorphs are best suited for low-intensity, high-volume workouts. (Men’s Health)
  • ✅ Studies suggest that endomorph body types can benefit from doing more high-intensity interval training. (Muscle & Fitness)
  • ✅ Weightlifting is one of the best workout options for endomorphic males. (Shape)
  • ✅ Endomorph males should stick to a balanced diet that is low in carbs and high in protein. (Healthline)
  • ✅ Incorporating compound exercises like squats and lunges into an endomorph’s workout routine can help build muscle and burn fat. (Men’s Journal)

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Endomorphs are characterized by their higher proportions of body fat and muscle mass, as well as their propensity for increased fat storage. Endomorphic males may need to adjust their workouts to meet their body type’s demands.

The best workout for endomorphic males should include a combination of weight lifting exercises that target all major muscle groups, along with aerobic and interval training. Weight training should focus on exercises like squats, deadlifts, chest presses, and shoulder presses in order to build larger muscles. Interval training is important for endomorphs because it helps to increase the metabolic rate and burn more fat. Aerobic exercise like running or biking can also help endomorphic males burn fat more effectively.

Additionally, a healthy diet is key for any successful fitness routine; endomorphic males should ensure they are getting enough protein, carbohydrates, and healthy fats in order to meet their fitness goals. Eating fewer refined sugars and processed foods can also help endomorphs stay leaner while building muscle mass at the same time.

What is an Endomorph?

Endomorphs are typically characterized by higher body fat percentages, a larger proportion of body weight as fat, and a tendency to gain muscle and fat quickly. An endomorph male is an individual who is naturally bigger or overweight with an emphasis on gaining muscle or losing weight through safe exercise methods. Endomorphs generally have a higher body fat percentage and lower metabolism than ectomorphs or mesomorphs because they naturally struggle to burn off excess calories.

If this describes you, it’s important to focus on smart strength training exercises that combine weightlifting with high-intensity cardiovascular activities such as running and swimming. These should be combined with plenty of rest in order to recover from the challenging exercises. Additionally, it is important for endomoprhs to focus on diet and nutrition in order to support their exercise regimens and help reduce their body fats further.

Endomorph Workout Basics

Endomorphs are people with a higher body fat percentage and a lower muscle mass. As such, endomorphs can benefit by engaging in a regular exercise routine to promote muscle growth and reduce body fat.

In this article, we’ll discuss the basics of an endomorph workout and some tips for optimizing your results:

Strength Training

Strength training is an essential component of any endomorph’s workout regimen. Strength training will help endomorph males build lean muscle mass, increase strength and power, and boost metabolism.

The best way to make sure you are getting the most out of your workouts is to focus on compound lifts such as squats, deadlifts, shoulder press, chin-ups and push-ups. These exercises involve multiple larger muscle groups and can help improve your overall strength quickly.

Endomorphs should aim to do two to four sets of each exercise with eight to twelve reps per set (a rep is one full movement of the exercise). Rest periods between sets should be kept at around 30 seconds or shorter, depending on your level of conditioning. It’s important not to lift too heavy as this could lead to injury or burnout. Always consult with a trainer before beginning any type of workout routine.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is an effective training method for endomorph males, who are usually naturally rounder and carry more body fat than other body types. A HIIT workout involves alternating between short, intense bursts of activity and rest periods. The goal is to push yourself as hard as you can for a given period of time, and then rest for a brief period before starting the cycle again.

This type of training not only helps endomorphs shed fat more effectively, it also increases their aerobic capacity and strength significantly without sacrificing muscle mass in the process. By pushing the limits during each interval and allowing the body to rest briefly afterward, endomorphs are able to burn more calories in a shorter amount of time compared to other types of exercise.

Flexibility Training

Flexibility training helps improve range of motion and allows endomorph males to work out with more intensity. Endomorph males should focus on dynamic stretching, where they move through their range of motion while maintaining a stretch throughout the movement. Endomorphs should also incorporate foam rolling into their workouts, as this helps to improve flexibility and reduce tightness or soreness in the muscles. Finally, endomorphs should focus on stretching post-workout when their muscles are still warm and receptive to flexing.

Flexibility training is a crucial part of any endomorph program as having proper range of motion allows them to work harder, longer, and safer while they train.

Sample Endomorph Workout

Endomorphs have a naturally higher body fat percentage, which is why it is important for them to focus on strength training and cardiovascular exercises to stay fit and healthy. A sample endomorph workout routine can be tailored to fit the individual’s goal and physical capabilities.

Let’s explore some of the best exercises for endomorph males:


Monday is the best day to start off your endomorph workout schedule. Start with a warm-up. This could include jogging on a treadmill for 5 minutes or doing dynamic stretching exercises such as high knees, butt kicks and arm swings.

After the warm-up, do 4 sets of 12 reps of squats, followed by 4 sets of 8 to 10 reps of lunges. Follow this up with 3 sets of 15 reps of push-ups and 3 sets of 10 to 12 reps of pull-ups. End the workout with 3 sets of 20 Jumping Jacks and stretching exercises to cool down your body. This will be a great start to the week, getting you ready for the rest of your endomorph workout plan!


Tuesday is your day for focusing on developing strength and muscular endurance. During this session, you should perform multi-joint exercises with heavy weights that challenge your muscles. For example, squats and deadlifts are two of the best exercises to do in an endomorph workout because they target multiple muscle groups at once while also pushing your strength limits. Working on the lower body muscles can help balance the physique and help with fat loss.

Along with squats and deadlifts, some accessory work like calf raises or hip thrusts can also be included to improve muscle development. Additionally, chest press and rows should also be done in sets of 3-5 reps to increase muscular size while improving overall fitness.

As always, it’s important to focus on form and technique during every set as this will prevent injuries during training as well as increase results over time.


A sample Wednesday workout for Endomorph males could include a few different exercises to target all the major muscle groups. These could include:

  1. A leg press or squats, for exercising the hips, thighs, glutes and hamstrings
  2. Barbell bench press or push ups for chest exercises
  3. Seated rows or lat pulldowns for back exercises
  4. Biceps curls and triceps pushdowns for arm workouts
  5. Lateral or frontal dumbbell raises to target the shoulders
  6. Planks and cable crunches to strengthen the core muscles
  7. Glute bridges and side lunges to further challenge the lower body
  8. Cardio such as running, cycling or swimming to increase endurance

It is important when exercising as an endomorph male that you focus on doing multiple sets with fewer reps at a higher weight range in order to build muscle strength and increase calorie burn over time. This will help ensure that your body adapts in order to reach your desired goals in a shorter amount of time as well as reduce any chances of injury due to improper form during exercise sessions.


Thursday workouts for endomorph males should focus on building strength and endurance. A sample session could begin with a warm-up of light cardio followed by stretching to prepare the body for a heavy lifting session. This may be followed by bench press, squats, deadlifts, bent-over rows, and military press. Each exercise should be performed with varying amounts of weight for 3 sets of 10-12 reps.

After this, a series of bodyweight exercises such as pullups, chin ups, and pushups could be done to target specific muscle groups. After completion of these exercises, some core strengthening moves such as planks or side bridges are also great for strengthening the abdominal muscles and lower back. The workout can then be finished off with a cool down incorporating light stretching and yoga postures to cool down the body after an intense session.


Friday is a great day for endomorph males to complete their workout. It’s important to remember that endomorphs tend to have poor metabolisms, so aerobic exercises should be the focus.

A sample Friday workout could include 30 minutes of interval running, with faster paces for one minute and slower paces for two minutes. Following this, strength training can be done for each major muscle group in the body such as chest and arms or back and shoulders.

Endomorphs should also be sure to do some abdominal training every day in order to keep their core muscles strong. To finish off the session, it’s important to stretch out all of the muscles used during the workout. Stretching holds can last anywhere from 20-60 seconds per muscle group to ensure proper recovery and reduce chances of injury.


Saturday is the perfect time to focus on one specific muscle group during an endomorph workout. This particular day will be dedicated to chest and triceps. To get the best possible results with this type of workout, complete these exercises in order for three sets of 12 reps.

  1. Barbell bench press
  2. Dumbbell flyes
  3. Tricep push downs
  4. Cable crossovers

As you go through each exercise make sure to take a few deep breaths in between set and that you are pushing yourself just hard enough to break a sweat but not too hard that it becomes uncomfortable.

For an extra challenge on chest day, superset two exercises together such as dumbbell flyes and cable crossovers or bench press and pushdowns. Start with the two paired exercises back-to-back with no breaks then rest for 30-60 seconds before repeating once more for a total of three times per superset. Do two sets of these supersets then finish up your workout with one additional single set of either tricep pushdowns or cable crossovers for added exhaustion.


Sunday is the day of rest for endomorph males, and it’s important to take it seriously. Even though you may be tempted to hit the gym or take a class, remember that your body needs time away from intense physical activity so that it repair and rebuild. While some light exercise might be beneficial, such as going for a stroll or bike ride, don’t overdo it.

Instead of pushing yourself physically, focus your efforts on mental recovery. Take some time to reflect on your successes and failures over the past week and think ahead to how you will apply what you learned to next week’s workouts. Additionally, make sure that you’re getting enough quality sleep each night so that your body can rest and recover effectively before the next week of workouts begins.


The best workout for endomorph males should include a combination of strength training and cardiovascular exercise. Strength training for endomorphs should focus on compound lifts that target larger muscle groups, such as squats, deadlifts and bench press. Cardio exercises that involve interval training or HIIT are also great options to improve cardiovascular health and lose fat faster.

Additionally, nutrition is key when it comes to building lean muscle mass and losing fat. Eating a nutritious diet designed specifically for endomorphic body types can help promote weight loss and build a lean physique. To maximize their results, endomorph males should understand their own goals, create a program tailored to those specific goals, then work hard to achieve them.

FAQs about: Best Workout For Endomorph Male

Q1: What types of exercises are best for endomorph males?

A1: Endomorph males should focus on high-intensity interval training (HIIT) along with compound exercises such as squats, deadlifts, and bench press.

Q2: How often should endomorph males work out?

A2: Endomorph males should aim for five days of exercise per week, two of which should be dedicated to weight training and the other three days dedicated to cardio exercises.

Q3: How many calories should endomorph males aim to eat each day?

A3: Endomorph males should aim to consume around 15-18 calories per pound of body weight each day.

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