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

By Team Cellucor

Are you the envy of your friends?

Someone who is naturally athletic looking?

All you need do is give the gym a certain look and you're halfway to your goal?

If this sounds like you, you are considered a 'mesomorph'. 

As a mesomorph body type, you’ll likely have the following qualities:

  • Symmetrical physique
  • Wide shoulders with a narrow waist
  • Low body fat
  • Able to add muscle and burn fat more easily than others
  • Fast at sprinting

Congrats, you're a unicorn!

However, that's not an excuse for resting on your laurels because there is always room for improvement over the naturally larger endomorph or slender ectomorph.

Better is never enough.

How to Train if You're a Mesomorph

As a mesomorph, a balanced regimen including both cardio and weight training (using moderate to heavy weights in order to stimulate muscle growth) is recommended.

Incorporating timed workouts into your routine will help you increase intensity so that you get killer results. Try pairing plyometrics with weightlifting moves to reap the muscle building/fat burning benefits all in one sweep. 

When it comes to weightlifting, adopt a schedule of moderate repetitions with moderate weights. Try sets of eight to 12 repetitions at a weight where you often struggle with the final two to three reps in each set. Incorporate three weight training sessions per week, one each for chest and arms, back and shoulders, and legs.

Aside from weights, regular cardio is the best way to prevent fat gain if you're a mesomorph. Attempting at least three cardio workouts a week is recommended. Aim for 30 minutes at a moderate level. 

Supplements for Mesomorphs

Creatine Monohydrate

Mesomorphs respond well to creatine. Creatine is a combination of three different amino acids: glycine, arginine, and methionine.

Creatine Monohydrate is a well-studied, foundational muscle-building ingredient that supports energy production to enhance muscular power, endurance and growth through replenishing the body's ATP levels. It's useful to support strength-building workouts but also high-intensity workouts that require intense output in short bouts. 


If you are looking for energy plus added performance benefits, that's when a pre-workout can come into play.

Pre-workouts are available in a variety of different formulas, each tailored for your specific fitness goal. But foundationally, pre-workouts have ingredients for energy such as caffeine, vitamins, and theacrine, as well as ingredients for performance such as creatine, beta-alanine, and arginine.

When you're training hard, pre-workouts are your secret weapon to maintaining motivation to keep pushing forward.

    Mesomorph Nutrition & Workout Plan

    The good news for mesomorphs is that your body will respond well to your attempts to fuel it with healthy foods. This body type has moderate tolerance for carbs so they can be used for training fuel and for recovery. 

    A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats.

    Be sure to choose whole foods over processed foods and opt for non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or non-fat dairy products, and nuts and seeds.

    Sample Mesomorph Meal Plan

    This stamina-inducing eating plan will keep you fueled. Adjust serving sizes based on your recommended personal calorie intake for your goals, and tailor each suggestion based on your personal preferences.  


    Meal 1: Bowl of bran cereal, 2% milk, banana

    Meal 2: Walnuts in plain yogurt with muesli, apple

    Meal 3: Brown rice pasta with chicken breast and mixed vegetables

    Meal 4: Snack bar, banana

    Meal 5: Broccoli, grilled white fish, steamed brown rice, diced carrots, kale


    Meal 1: Scrambled eggs, rye bread, beetroot juice

    Meal 2: Mixed fruit salad, plain yogurt, sprinkled with mixed seeds

    Meal 3: Canned tuna, mashed avocado, olive oil and spinach on rye bread

    Meal 4: Mixed nuts, sliced carrots, cucumber and peppers

    Meal 5: Lean beef, dark green veggies, mashed potato


    Meal 1: Smoothie: milk, raw oats, flaxseeds, mixed strawberries and blueberries, whey protein

    Meal 2: Almonds, dried apricots, banana

    Meal 3: Tuna salad, brown rice pasta

    Meal 4: Yogurt, diced fruit salad

    Meal 5: Grilled chicken, baked potato, peas, spinach, green beans


    Meal 1: Muesli, plain yogurt, blueberries, banana

    Meal 2: Chicken breast, spinach, tomato sandwich on rye, apple

    Meal 3: Sushi rolls/sashimi 

    Meal 4: Sweet potato, mozzarella cheese

    Meal 5: Chicken and prawn stir-fry, mixed veggies with noodles or rice


    Meal 1: Smoothie: coconut, whey protein powder, chia seeds, cherries, oats, plain yogurt

    Meal 2: Rice pudding with coconut milk

    Meal 3: Chicken breast, feta, tomato, lettuce, quinoa

    Meal 4: Avocado, tuna and quinoa

    Meal 5: Lean steak, sweet potatoes, broccoli, spinach 


    Meal 1: Omelet with diced peppers, mushrooms and tomato

    Meal 2: Plain yogurt with mixed seeds, nuts and banana, slices of watermelon

    Meal 3: Large Niçoise salad with added quinoa

    Meal 4: Toast with jam

    Meal 5: Grilled salmon fillet, brown rice, mixed veggies


    Meal 1: Plain yogurt mixed with muesli, mixed fruit salad

    Meal 2: Crackers with avocado, slices of melon

    Meal 3: Chicken soup, rye bread

    Meal 4: Celery sticks, tuna with pepper and mayo, orange

    Meal 5: Turkey breasts, carrot, mashed butternut and potatoes

    Sample Mesomorph Workout Plan


    • Squats: 5 x 5
    • Deadlifts: 5, 5, 3, 2
    • Walking lunges: 3 x 12
    • Sled pushes: 4 x 50 yards       
    • Tabata: Versa climber or similar cardio


    • Pull-ups: 100 total in sets of 5
    • Bent over rows: 3 x 12
    • Ball slams: 3 x 10
    • Rower sprints: 30s sprint/30s rest x 10




    • Flat bench presses: 10 x 10
    • Dumbbell incline presses: 3 x 10
    • Dumbbell flyes: 3 x 15
    • Dips: 3 x failure


    • Thrusters: 3 x 12
    • Single arm shoulder presses: 5 x 5
    • Lateral raises: 4 x 12
    • Hammer curls: 3 x 10
    • Straight bar curls: close, reg + wide grip x 10 each

    Saturday (circuit style)

    • Pull-ups: 5
    • Push-ups: 10
    • Turkish get-ups: 50-100


    • Sprinting
    • Rowing machine
      (Or your choice of cardio)

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