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Understanding Female Body Types and Shapes

Understanding Female Body Types and Shapes

Humans come in all shapes and sizes. The average human shape doesn’t exist, even though society likes to create its ideals. When it comes to the female body, traditionally, the different varieties have been described by shapes as well as by fruit. Even though it’s possible to classify body types according to these categories, this is by no means an exact science. There is usually some overlap between the different types, and there is even quite a lot of variation within each type. However, you should be able to identify yourself in one of the body types. 
In this article, we explore the ten most common female body shapes. We’ll also provide guidelines on how to identify which body type you are, provide tips on how to dress according to your body shape, and answer the most frequently asked questions on female body shapes.  
10 Common Female Body Shapes
There are five main body shapes, with the other five being variants of them.
Those five basic shapes are:

Rectangle or Banana
Triangle or Pear
Inverted Triangle or Apple
Hourglass
Athletic

Fruits are often used to represent body shapes because they are easy for us to visualize. Let’s now break down the main female body shapes.

1. Hourglass Body Shape
The hourglass body shape is considered well-balanced, having a bust and hips that are about the same size and a narrow waistline. This creates the classic hourglass figure. The bust is large and rounded, and the hips are curvy. The hips and shoulders are aligned.
Dressing tips for the hourglass figure:

Make the most of what you’ve got by accentuating the curves. Do this by wearing high-waisted pants, wrap dresses, and tops with belts.
Go for fitted silhouettes that hug your body but are not overly tight.
Opt for V-necklines or scoop necks that will accentuate your hourglass figure.
Wear flared bottoms or bootcut jeans to provide lower body volume.
Strategically employ layers to provide dimensions and depth. This could include adding a jacket, scarf, or blazer to your ensemble.
Stay away from shapeless outfits.
Experiment with a range of patterns, including stripes, color blocks, and prints.

2. Pear Body Shape
The pear body shape is typified by narrow shoulders and bust and comparatively wide hips and thighs. This creates a lower body-heavy look that resembles an inverted triangle. The butt is generally rounded, and the waist is well-defined. 
Dressing tips for the pear body: 

Balance out the lower and upper body by choosing wide, detailed tops with embellishments like patterns and ruffles.
Wear off-the-shoulder tops and wide necklines.
Buy A-line and flared skirts that gradually flare down from the waist.
Go for dark lower body colors with lighter color tops.
Wear jeans with a straight flare to create a streamlined appearance from the hips to the thighs.
Look for structured fabrics to give the impression of a smooth silhouette.
Wear such statement accessories as scarves, chunky necklaces, and earrings.
Invest in form-fitting undergarments, including a well-fitted bra.

3. Apple Body Shape
The apple or inverted triangle body shape is identified by wide shoulders, a large bust, and narrow hips. The legs are generally proportionally smaller than the upper body, and the person tends to carry a bit of excess weight around the middle. 
Dressing tips for the apple body:

Your goal should be to lengthen the body and draw the focus away from the midsection. You can do this by emphasizing your legs with above-the-knee skirts and tailored pants.
Select tops and dresses with an A-line silhouette to produce a slimmer waistline effect.
Employ draping around the midsection to cover undesirable areas.
Wear dresses and tops with an open V-neckline to emphasize the width of the upper torso.
Stay away from high-waisted bottoms.
Opt for structured fabrics rather than form-fitting materials.
Use layers, such as a fitted jacket, to draw attention away from your midsection.
Wear off-the-shoulder tops, necklaces, or detailed sleeves to emphasize the upper torso.
Wear a well-fitted bra that will lift and support the bust.
Wear flared pants that can help balance your proportions.

4. Rectangle Body Shape
The rectangular body shape is characterized by bust, waist, and hip measurements that are about the same. The shoulders are essentially straight, and the butt could be considered to be flat. The rectangular body shape bust could be considered small, yet the shape is generally recognized as athletic.
Dressing tips for the rectangle body:

Create the illusion of a defined waist by wearing a belt or choosing clothing with cinching or ruching.
Choose structured clothing such as tops with pleats, seams, or darts.
Wear a variety of necklines to help balance your figure. Experiment with things like V-necklines, scoop necks, and boat necks.
Make use of layering to add depth and dimension. Do this with jackets, vests, or cardigans.
Go for skirts or pants with such details as ruffles or pleats to help balance out the upper and lower body.
Experiment with print and patterns.
Add accessories like chunky necklaces, scarves, or bold belts to add interest.

5. Athletic Body Shape
The athletic body shape is characterized by being lean, muscular, and defined. It lacks the curves and hourglass shape of some of the other body shapes but looks fitter and healthier. The waist is narrow with a tight, defined midsection, and the hips are structurally narrower than the shoulders to accentuate a V-taper.
Dressing tips for the athletic body: 

Accentuate the midsection by wearing a belt, cinched clothing, and wraps that detail at the waist.
Go for figure-hugging outfits that highlight your physique.
Choose clothes with such details as ruffles, bows, and pleats that may accentuate your curves.
Wear sweetheart and scoop necklines to enhance your curves.
Wear flared pants and skirts to help balance the upper and lower body.
Use layers to add depth to your silhouette by wearing a jacket or vest.
Experiment with dresses and tops that feature diagonal lines.
Wear high-waisted pants and skirts to enhance your curves.

6. Inverted Triangle Body Shape
The inverted triangle body shape is identified by having wide shoulders and a large bust in relation to the hips. The upper body is also disproportionately larger than the lower body, with narrow hips and slim thighs. The waist is typically narrower than the hips.
Dressing tips for the inverted triangle body:

Minimize the upper body and accentuate the lower body by choosing clothes that add volume, such as pants and dresses with pleats, patterns, and ruffles.
Choose flared jeans and pants to accentuate your lower body curves.
Go for V-necklines to de-emphasize your wide shoulders and create a vertical line to give the illusion of length through the torso.
Wear belts along with pants and dresses that cinch at the waist.
Add structured layers with the use of jackets and blazers.
Go for A-line dresses and skirts to accentuate your curves.
Stay away from clingy tops that will emphasize your broad shoulders.
By pants and skirts with bold prints and bright colors.

7. Oval Body Shape
A round midsection with skinny limbs typifies the oval body shape. The body is soft and flabby with very little muscular definition. The bust is generally well-endowed, and there is a minimal curve between the bust and hips.
Dressing tips for the oval body:

Your goal should be to minimize attention on the midsection. Do this by choosing tops and dresses with an A-line silhouette that will give the impression of a more defined midsection.
Use layers, such as jackets and vests, to enhance the length and create the illusion of a slim torso.
Opt for materials that drape over the body rather than those that are clingy.
Go for tops with V-necks or open collars that will help create a tall body illusion.
Consider buying shapewear that will help support the midsection and create a smooth silhouette.
Draw attention to your legs with above-the-knee skirts.
Use accessories such as necklaces, scarves, and shoes that draw attention away from your waistline.
Experiment with darker colors around the midsection and lighter colors on other parts of the body.

8. Diamond Body Shape
The diamond body shape is identified by a wide shoulder, a balanced or small bust, a narrow waist, and broad hips. The stomach area is wide and full, with excess weight in this area.
Dressing tips for the diamond body:

Choose V-neck or open-neck tops that add length to the body and de-emphasize the waist.
Go for A-line or flared skirts to add volume to the lower body and give the illusion of wider hips.
Wear monochromatic outfits with vertical lines that will lengthen your silhouette and de-emphasize the waist.
Stay away from tight-fitting clothing.
Make use of jackets and blazers to balance out the body.
Go with jeans that have a straight or wide leg that helps deliver a streamlined appearance.
Choose dark colors around the midsection with lighter colors on the rest of the body.
Wear heels to emphasize your legs and add length to the lower body.
Add layers to create depth by throwing on a jacket or cardigan.
Wear tops with vertical detail like seams and stripes to emphasize length rather than width in the upper body.

9. Top Hourglass Body Shape
The top hourglass body shape is characterized by a general hourglass figure with a bust that is slightly larger than the hips. The waist is smaller and more defined, and the hips are slightly curved.
Dressing tips for the top hourglass body:

Emphasize the waist by choosing outfits with belts or that cinch at the waist.
Wear wrap-around dresses and peplum tops.
Go for outfits that hug your curves, such as tailored dresses, skirts, and tops.
Choose V-necklines and sweetheart necklines that emphasize your neck and bust.
Wear structured fabrics to highlight your curves.
Go for flared and A-line bottoms to add volume to the lower body.
Stay away from shapeless clothing.
Buy well-fitting undergarments, including a supportive bra.
Wear high-waisted skirts and pants to help produce an impression of length.
Use dark colors around the middle of your body and lighter colors above and below.

10. Bottom Hourglass Body Shape
The bottom hourglass body shape is identified by hips that are slightly wider than the bust. The waistline is slim and defined. This body shape has full, rounded thighs and hips to create an out-of-proportion lower body. The shoulders and hips usually align.
 Dressing tips for the bottom hourglass body: 

Emphasize the waist by choosing clothing that cinches at the waist, including belts and fitted dresses.
Go for figure-hugging clothes that are tailored or produce a fitted silhouette.
Wear structured tops that have detailing around the bust and shoulders.
Buy A-line or flared skirts that will accentuate your hips and thighs.
Go for jeans with a flare or a bootcut that will help accentuate your curves.
Use jackets and blazers to layer your outfit.
Wear off-the-shoulder tops to give the impression of wider shoulders.

Read also: Guide to Male Body Types (Ectomorphs, Mesomorphs, and Endomorphs)
Female Body Shapes Summary Chart
You may immediately identify your body shape from the abovementioned descriptions. If you don’t, here’s a handy summary chart that focuses on the differences between the bust, waist, and hips:

Body Shape
Bust
Waist
Hips

Hourglass
Equal to or slightly larger than the hips
Smaller than the bust
Equal to or slightly larger than the bust

Pea
Smaller than the bust
Smaller than the bust
Larger than the bust

Rectangle
Equal to or slightly larger than the hips
Equal to or slightly larger than the bust
Equal to or slightly larger than the hips

Apple
Equal to or slightly larger than the hips
Larger than the bust
Smaller than the bust

Inverted Triangle
Larger than the hips
Smaller than the bust
Smaller than the bust

Diamond
Equal to or slightly larger than the hips
Smaller than the bust
Equal to or slightly larger than the bust

Top Hourglass
Larger than the hips
Smaller than the bust
Equal to or slightly larger than the bust

Bottom Hourglass
Smaller than the bust
Smaller than the bust
Larger than the bust

Oval
Larger than the hips
Larger than the bust
Equal to or slightly larger than the hips

Apple
Equal to or slightly larger than the hips
Equal to or slightly larger than the bust
Equal to or slightly larger than the hips

How To Use Body Measurements to Determine Your Body Shape?
To work out your body shape measurements, you must measure yourself in four places:

Shoulders
Bust
Waist
Hips

When taking measurements, wear something light, like a camisole. If you aren’t used to taking measurements, ask a friend to help you. With some practice, though, you should be able to take your measurements yourself. Here’s how to take your measurements accurately:
Shoulders
Place the tape measure around your shoulders as high up as possible without it slipping off. Make sure that the tape is at the same height on both sides. Record that measurement.
Related: Average Shoulder Width For Men and Women
Bust
Measure around the fullest part of your bust. Making sure that the tape doesn’t drop or droop in the back. Pull the tape taut but not too tight. Record that measurement.
Waist
Take your waist measurement around the belly button. For some people, the natural waist may be slightly higher than the belly button. You’re looking for the tiniest part of your waist. Again, the tape measure should be taut but not too tight. Record that measurement.
Measuring Waist
Related: Average Waist Size For Women and Men
Hips
Measure around the fullest part of your hips. This may be right at the hip bone or slightly lower. Record that measurement. 
Now that you have taken the time to record your four key measurements make sure to use them when you’re ordering clothes online. Always check out the sizing guide on the seller’s website. Cross-check your bust, waist, and hip measurements with the sizing chart. If it is in between, always size up. 
Now, here’s how to use your measurements to determine your body shape:

If your shoulder measurement is larger than your hips by two or more inches, or your bust measurement is larger than your hips by four or more inches, you are an inverted triangle
If your hip measurement is larger than your bust or shoulder measurement by two or more inches or larger than your bust by four inches or more, then you are a triangle. This is the most common body shape among women.
If your waist is larger than your bust, shoulders, and hips by two or more inches, then you are a circle.
If your shoulder, bust, hip, and waist measurements are all about the same, you are a rectangle. Your waist differential to your hips will be less than eight inches.
If your shoulders, bust, and hips are very similar and the waist is eight or more inches less than the hips, you have an hourglass figure. This is the most desired body shape.

Related: Average Butt Size For Women and Men
Are You Long or Short Waisted?
Women who know whether they are long or short-waisted can create balance and proportion in their dress style. For example, those with a long waist may be better off going for high-waisted pants with thick belts to reduce the appearance of a long waist. On the other hand, people with a short waist might opt for a crop top to give the impression of a longer waist.
Here is how to determine if you have a short or a long waist:

Stack your open hands on top of each other with palms against your skin directly under your bust.
If your lower hand covers, or goes below, your belly button, then you are short-waisted.
If your belly button is below your lower hand, you are long-waisted.
If your second hand is right at your belly button, you are proportionate.

FAQs
What are the factors that control your body shape?
A person’s bone structure can have an impact on their body type. For instance, a person with a wide hip bone structure and a narrow shoulder girdle will tend towards a triangle-shaped body. A person’s height can also affect their body shape. For example, taller people may appear to have a more elongated torso, tending toward a rectangular body shape.
Genetics also plays a part in determining your body shape. Your genetics determines how rapidly you gain or lose weight. It also dictates what parts of your body you store excess calories in.
Another factor that determines your body shape is hormones. Two hormones that are involved in fat storage are estrogen and progesterone. Your ability to control your body weight and minimize fat storage will largely depend on the levels at which your body produces these hormones. 
Is it possible to change body shape?
Yes, it is possible to make changes to your body shape. However, because some of the key determinants of your body shape, such as your bone structure, height, and hormone production levels, are unchangeable, these changes to your body shape will not be major. The main way to change your body shape is to either lose stored body fat or gain lean muscle tissue. 
Is there a universally desired body shape?
No, there is no universally desired body shape. However, in the Western world, the preference is for the hourglass figure with minimal body fat; other cultures prefer body shapes with more stored fat. 
Conclusion
As we’ve seen, women come in all shapes and sizes, and each body shape is uniquely beautiful. Once you have identified your body shape, embrace it and love it. You may decide to make changes to it by reducing body fat and increasing lean muscle tissue. The most important thing is, rather than trying to attain some imaginary, idealized body shape, you must follow lifestyle practices, including regular exercise and healthy eating, to ensure your body is as healthy as possible. 

The Ultimate Guide to Male Body Types (Ectomorphs, Mesomorphs, and Endomorphs)

The Ultimate Guide to Male Body Types (Ectomorphs, Mesomorphs, and Endomorphs)

If you’re a guy who works out, you know the type of body you want. In fact, you’ve probably got a crystal clear image in mind of your ideal physique, maybe based on the body of a fitness influencer or pro bodybuilder. But do you know about your body type? If you don’t, you’re probably going to end up disappointed. You see, if your body type doesn’t align with that of the body you’re chasing, you’ll never get there.
Knowing your body type is about more than just drawing similarities to your goal physique. It also affects your workouts and your nutrition. Unless you identify your body type, you’re essentially shooting in the dark. In this article, we’ll provide the knowledge you need to identify your body type and how to use that knowledge to tailor your training and nutrition to your body type. 
The 3 Body Types
The concept of body types is a relatively new phenomenon. Scientifically called somatypes, it is the creation of a 1940s psychologist named William Sheldon. He proposed that every human body, male and female, can be separated into one of three basic classifications, which he called:

Ectomorphs
Mesomorphs
Endomorphs

Pure ectomorphs are tall, skinny, and generally awkward. They have small joints and narrow hips. Pure mesomorphs are strong, muscular, and lean, with an impressive natural shoulder girdle-to-hip ratio. Pure endomorphs have shorter limbs and carry more body weight. They have narrow shoulders and wide hips.
Very few people are a pure somatotype. A rating scale between 1 and 7 for each somatotype produces a three-digit somatotype rating. People with a ‘normal’ body type will have a somatotype of 444.
Men and women have different body shapes and somatotypes. Men have been described as apples, while women as pears. This relates to the tendency of women to store excess body fat on their hips and buttocks while men collect it around the abdomen.
The key thing to appreciate is that your genetics predetermines your body type. So, you cannot go from being an ectomorph to a mesomorph, no matter how hard you work out. But you can maximize your physical development potential within the bounds of your body type. 
To understand what that means, let’s consider a famous example of each of the three body types. 

Frank Zane: The Ultimate Ectomorph
Frank Zane / Instagram
Frank Zane is a hall-of-fame bodybuilder who is recognized as the inspiration for the ‘Classic Physique’ division. Zane has a typical ectomorph body. With a small bone structure and long limbs, he was never going to be mistaken for a mass monster. In fact, his highest onstage weight was 190 pounds, at a height of 5’9”. Still, he went on to claim three Mr. Olympia titles and was one of only three men ever to beat Arnold Schwarzenegger — who was a classic mesomorph, by the way!
How did he do it? Zane worked with what he had. Rather than focusing on getting bigger and bigger, he developed the most aesthetic, streamlined, and ripped physique of his era.
Ronnie Coleman: A Classic Mesomorph
Ronnie Coleman / Instagram
Eight-time Mr. Olympia Ronnie Coleman was built to pack on muscle mass. In fact, when he first walked into the MetroFlex Gym in Arlington, Texas, the gym owner, Brian Dobson, thought Ronnie was already a veteran bodybuilder. However, Ronnie had only been training for a few months in a home gym. Yet, he had broad shoulders, a narrow waist, low body fat levels, and dense muscle, marking him a classic mesomorph.
As a result, he dominated the pro bodybuilding world of the ’90s, claiming eight straight Mr. Olympia victories.
Jay Cutler: A Typical Endomorph
Jay Cutler / Instagram
Jay Cutler is remembered as a mass monster — and as the man who put a halt to Coleman’s Olympia reign. Yet, if you look at pictures of Jay in his teens, you’ll see that he has a classic endomorph physique, stocky and broad, lacking the natural shoulder-to-hip differential of a mesomorph. He was also prone to putting on body fat.
Yet Jay learned to work within his body type and, through hard work, grit, and determination, was able to forge the physique that took him to four Olympia titles.
How to Determine Your Body Type
So, how do you work out what body type you have? Even though no person is 100% one body type, your body will fit into one of the three categories more naturally than the other two. Here are the physical characteristics to check for to identify which body type you are:
Ectomorph:

You have long, lanky muscles
You struggle to gain weight, including body fat (even when you eat junk food)
It is easy for you to lose weight
You have small bones (you can probably put your hand around your opposite wrist)
You look lean in the mirror but have little to visible muscle mass
Your chest is flat
Your shoulders may be bony

Mesomorph:

Wide shoulders
Narrow hips
V-shaped upper body
Able to gain muscle and lose fat easily
Naturally strong

Endomorph:

You are carrying too much body fat, especially around your middle
You have a big appetite
It’s hard for you to lose weight
Very little muscle definition

In addition to the above, here’s a quick multi-choice test to help you determine your body type. Simply answer 1, 2, or 3 to the following:
Question One: When you try on a new pair of jeans, do they feel:

Snug but not too tight in the butt?
Loose in the butt?
Tight in the butt?

Question Two: Clasp your hand around your opposite wrist. Do the middle finger and thumb:

Barely connect?
Overlap?
Not touch?

Question Three: Would you say that you have:

A V-shaped upper body?
A lean, beanpole torso?
A pear-shaped frame?

Question Four: measure your chest with a tape measure. Is it:

37-44 inches?
Less than 37 inches?
More than 44 inches?

Question Five: Would you say that your metabolism is:

Fast but you can still build muscle?
Too fast to build muscle?
Slow?

Question Six: Do you find it:

Relatively easy to gain fat-free muscle?
Hard to gain either fat or muscle?
Quite easy to gain both muscle and fat?

Question Seven: Would you say that your torso is like a:

Inverted triangle?
Rectangle?
Square?

Question Eight: Is your rib cage:

Thinner than your wider collarbone?
Narrower than your collarbone and hips?
As thick as your collarbone and hips?

Now add up your total score. If your total is 12 or below, you are a mesomorph. If it’s between 13 and 19, you are an ectomorph. A score of 20 or above puts you in the endomorph category. 
Body Type & Personality
When William Sheldon propounded his body type theory in the 1940s, he added a controversial aspect that has been lost along the way. Sheldon connected the three different body types with distinct personalities. In his 1954 book Atlas of Men, he wrote about these personality traits, stating:

Ectomorphs are quiet, shy, introverted, and reserved. They tend toward artistic pursuits.
Endomorphs tend to be relaxed, sociable, fun-loving, and peaceful.
Mesomorphs are assertive, aggressive, domineering, and competitive. [1]

Sheldon’s correlations between body type and personality type have since been discredited. However, it has been shown that general stereotypes exist in society that aligns with his writings. As a result, overweight people (endomorphs) are seen by others as more genial, fun-loving, and warm than skinny (ectomorphic) or muscular (mesomorphic) people. Likewise, muscular people were seen as more in control and dominant than overweight or skinny people.
In 1961 a couple of researchers named Wells and Siegel set out to show that Sheldon’s theory about body type personalities was more to do with people’s perceptions than reality. They showed four silhouette drawings (the three somatotypes and an ‘average’ male physique) to 120 people and asked them to rate each body type over 24 traits, including such things as lazy, energetic, intelligent, and talkative.
The study’s results were very much in line with Sheldon’s trait associations. However, they were not backed up by actual experience. People were just as likely to be lazy or energetic regardless of their body type. This showed that the theory was based on stereotypes rather than real-life observations. [2]
The bottom line is that your body type has nothing to do with your personality type. 
Training For Your Body Type
Having identified your body type, you can now tailor your workouts to suit your body. Let’s break down the key considerations for each type:
Training For Ectomorphs

If you are an ectomorph, you must maximize every minute on the gym floor. That’s because you do not have energy, or calories, to waste. Therefore, you should skip the cardio section and head directly to the power racks. Focus on the big compound exercises that have been proven to deliver the best band for your buck. Here are six basic mass-building exercises that you should include:

Squat
Deadlift
Pull-Up
Bench Press
Military Press
Bent Over Row

Keep your rep range between 6-12 reps. Pyramid your sets so that you increase the weight and lower the reps on each set. Here’s an example of what this might look like on squats:

Set One: 12 reps (135 pounds)
Set Two: 10 reps (155 pounds)
Set Three: 8 reps (160 pounds)
Set Four: 6 reps (165 pounds)

Perform four sets of each exercise with a decent amount of rest between sets (90-120 seconds). This will allow you to put in maximum effort. 
Your basic mindset as an ectomorph should be to get in, work like hell, and then get out. In other words, your workouts need to be short and intense. 
If you are a beginner trainer, start with full-body training for the first six months. Choose one exercise per body part and do four sets of reps, done in pyramid style. Here’s a sample workout for an ectomorphic beginner:

Squats: 4 x 12/10/8/6
Lunges: 4 x 12/10/8/6
Dumbbell Bench Press: 4 x 12/10/8/6
Bent Over Row: 4 x 12/10/8/6
Military Press: 4 x 12/10/8/6
Alternate Dumbbell Curl: 4 x 12/10/8/6
Lying Triceps Extension: 4 x 12/10/8/6
Calf Raises: 4 x 12/10/8/6

After six months, you can transition to an upper body – lower body split. 
Related: Ectomorph Workout: The Skinny Guy’s Training Guide
Training For Mesomorphs

As a mesomorph, you must establish a good balance between fat-stripping cardio and mass-building weight training. Your cardio workouts should involve both steady-state and high-intensity interval training. Do two sessions of each per week. 
Steady-state cardio can be done on a rowing machine, elliptical, or treadmill for 20-30 minutes. When it comes to HIIT training, stationary biking, running on a treadmill, and rowing are really effective options. After a warm-up, perform eight twenty-minute sprints with ten-second rest periods between them. 
While you can do your steady-state cardio before your weight training sessions, I recommend doing your HIIT training on your weight training off days. That’s because these sessions are very intense and may impact your muscle-building workouts if done on the same day. 
As a mesomorph, your body is naturally better suited to resistance training than an ectomorph or an endomorph. That’s why, as a beginner, you can jump directly into a split routine program. As a personal trainer, I often use a three-day on, one-day off program with beginner mesomorphs. A combination of compound and isolation exercises works best for mesomorphs. 
Mesomorph workouts should be around an hour long and consist of 15-20 sets. Your rep range should be a little wider than for an ectomorph workout, going as high as 20 reps and as low as five reps. Here is an effective three-way split workout I use with my personal training clients:
Day One: Chest / Triceps

Dumbbell Bench Press: 4 x 20/12/10/8
Incline Fly: 3 x 12
Dips: 3 x 12
Lying Triceps Extension: 4 x 20/12/10/8
Triceps Pressdown: 4 x 20/12/10/8

Day Two: Legs / Shoulders

Squat: 4 x 20/12/10/8
Lunge: 3 x 12
Leg Extension: 3 x 12
Glutes Kickback: 3 x 12
Dumbbell Shoulder Press: 4 x 20/12/10/8
Cable Side Lateral Raise: 3 x 12

Day Three: Back / Biceps

Pull-Up: 3 x 8-12
Bent-Over Row: 4 x 20/12/10/8
Seated Cable Row: 3 x 12
Barbell Curl: 4 x 20/12/10/8
Close-Grip Pull-Up: 3 x 8-12

Related: Mesomorph Workout & Diet Program
Training For Endomorphs

When it comes to strength training, an endomorph workout will look pretty similar to that of an ectomorph. The emphasis will be on compound exercises that maximally stimulate the working muscles and allow you to lift the heaviest weight. The difference is that, whereas the ectomorph needs to minimize their calorie burn, the endomorph needs to do the opposite. As a result, endomorph workouts should be significantly longer and involve a wider rep range. 
The big difference between ectomorph and endomorph workouts comes down to cardio. As an endomorph, you must burn off the excess calories stored as body fat on your frame. To do that, you should perform cardio workouts 4-5 times per week. 
The most effective form of fat-burning cardio is high-intensity interval training, which was mentioned in regard to mesomorph cardio. One of the great things about this form of cardio is that, while it burns a decent amount of calories during the workout, that calorie burn continues in the hours after you leave the gym. That’s due to what is known as the after-burn effect, by which extra oxygen is needed by the body to fuel the cells after the workout. [3]
A new endomorphic trainer should follow a full body routine for the first six months. Here is a sample beginner workout for endomorphs:

Squat: 5 x 20/15/ 12/10/8
Lunge: 4 x 12/10/8/6
Leg Extension: 4 x 12/10/8/6
Dumbbell Bench Press: 5 x 20/15/ 12/10/8
Bent Over Row: 4 x 12/10/8/6
Military Press: 4 x 12/10/8/6
Side Lateral Raise: 3 x 12
Alternate Dumbbell Curl: 5 x 20/15/ 12/10/8
Lying Tricep Extension: 5 x 20/15/ 12/10/8
Cable Crunch: 4 x 30/25/20/15
Standing Calf Raise: 4 x 12/10/8/6

Related: Endomorph Workout and Diet Program
Nutrition For Different Body Types
Making adjustments to the way you eat is just as important as your differentiated training based on body type. In fact, having trained many people of every body type over the past thirty-five years, I’d go as far as to say that eating for your body type is even more important than how you train. Unless you tailor your diet to your somatotype, you will never get close to your potential. 
Nutrition for Ectomorphs
As an ectomorph, your number one nutritional goal should be to end each day in a caloric surplus. That means you have supplied all the calorie energy your body needs to carry out its functions and have extra calories left over to build new muscle tissue. Of course, those extra calories need to be the kind that will promote muscle gain — protein and complex carbohydrates. 
To get into the caloric surplus, you need to eat more food. That can be challenging and, at times, uncomfortable. At the start, you will probably feel bloated. But your body will soon adapt, and you’ll start to feel more comfortable. 
Before you can consume more calories than your body needs each day, you first need to know what that maintenance number is. Here’s an online calorie calculator that will help you work it out. 
Having established what your daily caloric maintenance level is, you should increase it by 500 calories. Let’s say that your maintenance level is 2,400 calories. To be in a position to gain muscle, you need to increase that number to 2,900 calories per day. 
Now, let’s talk about what those calories should consist of. The ideal macronutrient muscle-building ratio is:

Carbohydrates: 55%
Protein: 30%
Fats: 15%

Having established what your calorie and macro goals are, you now need to stick to them. That means tracking your intake. Not tracking food consumption is the biggest mistake that ectomorphs make. Simply put, this is too important to be left to chance. 
The most convenient way to track your calorie and macronutrient intake is by using a food-tracking app. Here are three popular apps that I recommend:

MyFitnessPal
Fitbit App

I recommend discovering the foods that you really like, and that also fit with your macros and then using them as your mainstay. Too often, people try to vary their food choices too much that it becomes too complicated. The key to success is to make it as easy as possible by eating pretty much the same foods day in and day out. That might seem boring, but remember that your goal here is to build muscle, not entice your taste buds.

4 Nutrition Tips for Ectomorphs
Here are four nutrition tips to help ectomorphs build muscle:
Drink Your Calories
A helpful tip that I give to my ectomorphic bodybuilding clients is to drink a decent portion of their calories each day. It is easier to drink calories than it is to eat them. It is also more convenient to whip up a protein shake than to cook a chicken breast. Even better than a protein shake for you as an ectomorph is a weight gainer shake. A weight gainer will have a higher carbohydrate and total calorie count than a protein shake. You can use it as a complete meal replacement or post-workout shake.

Here’s what you should throw into your blender to make your weight gain shake:

Milk
Oats
Whey protein
Peanut butter
Frozen fruit

Eat Every Three Hours
You must eat every three hours. So, if your first meal is at 7 am, you should eat again at 10 am, 1 pm, 4 pm, and 7 pm. You can have the same number of calories in each meal (by dividing your caloric goal by 5) or have three larger meals and two smaller ones. I recommend trying both to see which works best for you.
Reduce Other Energy Expenditure
Apart from your gym workouts, you should do as little as possible to burn calories. That means no basketball on the weekends and no runs in the woods. Having worked to consume those extra calories, you need to preserve them for building muscle. 
Have A Post-Workout Shake
After the workout; your body needs protein and carbs. To get them, have a 3:1 carb-to-protein ratio post-workout shake within an hour of your workout. Check on the product label for branch chain amino acids (BCAAs), glutamine, creatine, fast-acting carbs, and whey isolate protein. 
10 Great Food Choices for Ectomorphs
Here’s a sampling of excellent food choices to help ectomorphs meet their nutrition goals:
Carbohydrates:

Brown rice
Sweet potatoes
Yams
Brown pasta
Whole meal bread

Protein:

Fish
Eggs
Protein powder
Eggs
Chicken breast

Fats:

Walnuts
Almonds
Avocados
Eggs
Coconut oil

Nutrition for Mesomorphs
As a mesomorph, you have a muscle-building advantage. But that won’t mean anything unless you can maintain a caloric surplus. Those extra calories beyond what you need to function are required for protein synthesis. That means that, just like the ectomorph, you need to know your maintenance calorie level. Use this online calorie calculator to find out what that number is. 
As a mesomorph, you don’t have to be as aggressive as an ectomorph in terms of your caloric surplus. I recommend that you aim for a 250-calorie surplus. So, if your maintenance level is 2,400 calories, you should aim to consume 2,650 calories per day. 
You should separate those calories over 5-6 meals per day, spaced three hours apart. Here’s a suggested macronutrient breakdown:

Carbs: 40%
Protein: 30%
Fats: 30%

You’ll notice that the carbs are down while the protein is up compared to the ectomorph macros. That’s because, as a mesomorph, you are more likely to gain fat weight if you let your crabs and fats get too loose. Mesomorphs also tend to get better results with a slightly higher protein intake. Aim to take in one gram of protein per pound of body weight. 
Your post-workout shake should have fewer carbs in it than the shake of an ectomorph. I recommend looking for a brand that has a 2:1 carb-to-protein ratio. It should also contain glutamine, BCAAs, and creatine. 
As a mesomorph, you will benefit from the same protein, carb, and fat food choices as an ectomorph.

Nutrition for Endomorphs
As an endomorph, you have the challenging task of losing body fat and putting on muscle simultaneously. To do this, you must be very strict about what you eat. Like ectomorphs and mesomorphs, you must create a caloric surplus to provide the fuel to build muscle tissue. But you need to ensure that all those calories are clean, with limited carbs and as little sugar and unhealthy fats as possible. 
Once again, you need to establish your daily caloric maintenance level. Go here to find it. Now add 200 calories to that number. So, if your maintenance level is 2,400 calories, set your daily intake at 2,600 calories. 
Ectomorphs tend to have a higher level of insulin sensitivity than ectomorphs or mesomorphs. As a result, they have a slower rate of fat oxidation due to more insulin having to be released to transport glucose. You should, therefore, carefully regulate your carbohydrate intake. As far as possible, stay away from simple carbs. Refined grains should also be on your no-go list. The carbs you should consume are fruits, green leafy vegetables, and whole grains. 
While you should obviously stay clear of unhealthy fats, your healthy fat intake should increase. Healthy fats will keep you full, helping prevent cravings and cleansing your digestive system. I recommend the following macro breakdown:

Carbs: 25%
Protein: 35%
Fats: 40%

Here are half a dozen smart, healthy fat choices for endomorphs:

Avocado
Almonds
Seeds
Fatty Fish
Dark chocolate
Full-fat yogurt

Body Type Training & Nutrition Summary

Subject
Ectomorph
Mesomorph
Endomorph

Weight Training
Low-Volume
Moderate-Volume
High-Volume

High-Intensity
Moderate-Intensity
Low-Intensity

5-8 reps per set
8-12 reps per set
10-15 reps per set

Total Weekly Training
4 hours
5-6 hours
7-8 hours

Weekly Split
2 days on/1 day off
3 days on/1 day off
2 days on/ 1 day off

Rest Between Sets
90-120 seconds
60-90 seconds
30-60 seconds

Cardio Split
No cardio
30-60 minutes
60 minutes

3 times per week
4-5 times per week

Diet
Carbs: 55%
Carbs: 40%
Carbs: 25%

Protein: 25%
Protein: 30%
Protein: 35%

Fats: 20%
Fats: 30%
Fats: 40%

Wrap Up
If you’re not training and eating according to your body type, then you are operating in the dark. In this article, we’ve outlined how to identify which of the three body types you fit into and what that should mean for your training and nutrition plan. We’ve also learned that while you can’t change your body type, you can maximize its potential to build an awesome physique. If you’re an ectomorph, you’ll never be mistaken for Ronnie Coleman in his prime. But you do have the potential to be your version of Frank Zane — and that’s pretty impressive!
References

Sheldon, W. A. (1954). Atlas of men, a guide for somatotyping the adult male at all ages. Harper.
Wells, W. D., & Siegel, B. (1961). Stereotyped somatotypes. Psychological Reports, 8, 77–78. https://doi.org/10.2466/pr0.1961.8.1.77
Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.