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The Endomorph Body Type: Workout & Diet Plan to Get Results

Are you someone who struggles to lose weight but no problem gaining it? Do you have a naturally larger body shape? The technical term for this body type is the endomorph.

What is an Endomorph?

The endomorph body types stores more fat than average, gets tired easily and has a larger appetite, thus making it difficult to lose weight.

Their build is wider than an ectomorph or mesomorph, with a larger bone structure, more strength, and accompanied by significantly more body fat.

If this is you, it may seem like you're destined to struggle to achieve your fitness goals. But, endomorphs simply have to play a different hand to achieve their weight loss and muscle building goals.

How to Train if You're an Endomorph Body Type

Slogging away at steady-state cardio isn’t the solution if you're an endomorph body type. The focus should be on burning fat through a combination of cardio AND weight training.

Interval-based conditioning, utilizing exercises that tax the entire body (sprints, box jumps and sled pushes, etc), will help you strip away body fat.

The goal is to get your body burning as much fuel as possible during your training sessions and to continue maximizing that calorie burn long after you've finished.

As an endomorph, you do have to work at achieving results, but on the bright side, you tend to be naturally strong with an inclination for endurance.

You excel at movements that require power and bodyweight force. So, do try to incorporate exercises and workouts that allow you to push your boundaries in those areas.

A sport like martial arts, for example, is a perfect complement to your program. It's challenging but also helps you break out of the monotony of typical strength training or cardio.

When you're not working out, aim to be active. Opt for walks, yoga, bike rides–anything to get your body moving and burning calories while you're "off".

Supplements for an Endomorph Body Type

Whey Protein

As an endomorph, you should try to incorporate lean protein into every meal you eat. If this is a struggle, try supplementing with a whey protein shake.

Whey protein shakes not only help you hit your protein goals, but they're also useful for sugar cravings (most are dessert flavored) and, most of all, they help fuel muscle recovery after intense workouts.

Branched Chain Amino Acids

Otherwise known as BCAAs–these are valine, leucine, and isoleucine.

Supplementing with BCAAs during and after your workout can help promote muscle endurance and recovery. Because your workouts focus on big movements and intense intervals, you'll want to make sure you're fueled for putting max effort into each training session.


As an endomorph, you may struggle with fatigue. So when it comes to giving it your all every single workout, you may need a boost of energy and focus in powder or ready-to-drink formulas called pre-workout.

There are a variety of pre-workout formulas to choose from, ranging from those that help you lose weight to those that help you put on muscle. Depending on your goals, choose the one that's right for you!

Endomorph Nutrition & Workout Plan

Unfortunately, as an endomorph, you’ll have to watch what you eat more than other body types. You don't have to go to extremes, but you should be cautious of refined carbohydrates and instead get your fix from high-fiber sources like oats, brown rice, and vegetables.

Also, aim to keep your protein intake high throughout the day, as it will help keep you satiated and on track for building muscle.

Sample Endomorph Meal Plan

Below is a sample endomorph meal plan, featuring an emphasis on lower carbs, higher fats, and high protein.

While it is meant to provide you with healthy ideas, you'll need to consult a calorie calculator to assess appropriate portion sizes for your personal goals. Also take into account your personal preferences for certain fruits, veggies, proteins, etc.


Meal 1: Oats, cinnamon, sliced banana, raspberries, whey protein powder (cook together)

Meal 2: Fruit salad-mango, kiwi, papaya. Hard boiled egg whites

Meal 3:Two sushi rolls with whole grain or wild rice, apple

Meal 4:Protein shake, banana, flaxseed oil

Meal 5: Lean steak, potato, salad, veggies


Meal 1:Muesli, mixed berries, protein shake

Meal 2: Oatmeal, grapes, egg whites

Meal 3: Chicken salad prepared with olive oil

Meal 4:Protein shake. Canned salmon and dill on rye

Meal 5: Protein shake. Prawns on a bed of veggies, brown rice


Meal 1: Egg white omelet, button mushrooms, diced tomato

Meal 2: Tuna, avocado, salad with lemon juice

Meal 3: Sliced turkey breasts, mixed salad, whole wheat pita

Meal 4: Beef jerky, orange

Meal 5: Protein shake. Chicken, grilled asparagus, pepper, onion, celery, small baked potato


Meal 1: Omelet, sliced tomato, sliced pepper, whole wheat bread, banana

Meal 2: Tuna and chickpea salad prepared with flaxseed oil

Meal 3: Shredded chicken, mashed avocado, olive oil and spinach on whole grain crackers

Meal 4: Brown rice cake, protein shake

Meal 5: Protein shake. Grilled salmon on bed of greens, beans, peas, carrots, olive oil, lemon


Meal 1: Hard boiled egg whites, whole wheat bread, fruit salad

Meal 2: Greek salad with chicken breast, flaxseed oil

Meal 3: Prawns and vegetables

Meal 4: Protein shake, diced banana and walnuts

Meal 5: Protein shake. Chicken, mushrooms stuffed with feta, carrots, peas, and a small baked potato


Meal 1: Oatmeal, cinnamon, apple juice, whey protein (cooked together)

Meal 2: Protein shake, grapes, orange

Meal 3: Grilled cod, brown rice, mixed veggies

Meal 4: Protein shake, cantaloupe

Meal 5: Grilled chicken breasts, tomato relish wrapped in lettuce leaves

Sunday – Rest Day

Meal 1: Large flat mushrooms, baby leaf spinach, poached egg whites

Meal 2: Protein shake. Carrots dipped in hummus, apple

Meal 3: Baked salmon fillet with spinach and leeks, brown rice

Meal 4: Protein shake, peach, mixed nuts

Meal 5: Chicken breast, small sweet potato, carrots, green veggies

Sample Endomorph Workout Plan

The below workout is designed to help any endomorphy body type with building lean muscle mass.

Keep the set range to 12-20 sets (3-5 sets per exercise).

Choose a weight that allows you to fail at 8-12 reps.

Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.

After each workout hit 15-30 minutes of cardio. Opt for interval training (2 minutes slow, 1 minute fast), as this will elicit the greatest hormonal response.

Day 1: Chest/Triceps

  • Incline Dumbbell Bench Presses
  • Dumbbell Flys
  • Cable Crossovers
  • Pushups
  • Tricep Dips
  • Lying Tricep Press

Day 2: Back/Biceps

  • Pull Ups
  • Barbell Deadlifts
  • Barbell Bent Over Rows
  • Wide Grip Lat Pull Downs
  • Seated Rows
  • EZ Bar Biceps Curls (wide/close grips)
  • Dumbbell Hammer Curls

Day 3: Cardio

  • Row Machine
  • Swimming
  • Step Mill

Day 4: Shoulders/Calves/Abs

  • Standing Shoulder Military Presses
  • Dumbbell Lateral Raises
  • Dumbbell Rear Lateral Raises
  • Calf Raises on Leg Press
  • Leg Raises
  • Russian Twists
  • Planks

Day 5: Legs

  • Squats
  • Leg Extensions
  • Hamstring Curls
  • Dumbbell Reverse Lunges
  • Single Leg Presses
  • Step Ups with Barbell
  • Glute Bridges

Day 6: Cardio

  • Treadmill Sprints
  • Cycling
  • Elliptical

Day 7: Rest

Full Recap of the Endomorph Program

Endomorph body type tips

  • Focus on caloric control: Endomorphs tend to gain weight easily, so it is important to pay attention to caloric intake. Try to track your caloric intake so that you can maintain a deficit. Whether it’s using an app, keeping a journal or just being more mindful of portion sizes, knowing how many calories you’re consuming will help you reach your goals.
  • Combine resistance training and cardio: A mistake some endomorphs make is focusing too much on cardio or resistance training only to reach their goals. Instead combine the two in your fitness program by focusing multi-joint movements during your weightlifting sessions and regular cardiovascular exercise to help you burn fat.
  • Stay consistent: A mistake some endomorphs make is using diets that are too restrictive, whether it’s the foods they consume or how much they can eat. Consistency is key, find a routine that you can stick to, and you’ll find it easier to maintain your fitness goals. Even if it seems like you’re making slower progress at first, finding a routine that you can be consistent with will have great long term benefits.

Get started on your endomorph program by jumping into action with the workout and diet plan featured on this blog. Don't forget to stock up on the supplements featured in this blog to take your results to the next level. Kick start your workouts with the explosive energy of a C4 pre-workout. Hydrate and recover by sipping on Alpha Amino during and after your workouts. And harness the power of complete performance by using Whey Sport, as your all-in-one post-workout.

Date February 01, 2018
Category Training