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

What is a Mesomorph?

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 Body Type

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 the Mesomorph Body Type

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)

Full Recap of the Mesomorph Program

Mesomorph body type tips

  • Focus on all-around performance: Mesomorphs tend to have a natural athletic ability. Take advantage of this and incorporate exercises into your program that develop your overall fitness levels.
  • Pay attention to nutrition: While mesomorphs tend to have success with different body composition goals, they still need to pay attention to nutrition. Focus on consuming adequate amounts of all the macronutrients and pay attention to other overlooked dietary details like fiber and micronutrient consumption.
  • Experiment with different exercise types: To continue making progress and using your natural athletic abilities to your advantage, incorporate lots of variety into your programs. This will challenge you during your workouts and keep you engaged when you’re not in the gym.

Follow this mesomorph training and meal plan to take your results to the next level. Don't forget to include the supplements mentioned in this blog to help power your results. Harness the power of explosive energy before a workout by using C4 pre-workout. Promote lean muscle mass and increases in strength with COR-Performance Creatine.

Date February 01, 2018
Category Training