Page 1 of 13

EndOMORPH
TRAINING
PLAN
 Page 2 of 13

Beyoncé, Jennifer Lopez, Sophia Vergara, Marilyn Monroe, and yup, Kim
Kardashian are some of the most famous female endomorphs. They all
could be described as curvaceous, small-waisted, full-figured and pear-
shaped. If you need an example for men then look no further than any
starting fullback in the NFL.

Endomorphs generally have a smooth, round body, medium-large bone

structure, small shoulders and shorter limbs. They usually carry their
weight in the lower abdomen, hips, and thighs rather than evenly
distributed throughout the body. This pattern of fat distribution makes it a
bit harder to lose weight, but with the correct training and nutrition
program, they can achieve positive results.
 Page 3 of 13

CARDIO:

Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against
the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater
calorie deficit.

Cardio Training Recommendations for the Endomorph:

Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout.
Luckily for you guys/gals I have designed several HIIT programs designed to increase cardio capacity and shred fat.

F3 - Functional Fitness Fast - 14 Day Fat Furnace

The Dirty Basics - 30 Day Basic HIIT Bodyweight Program
BW44 - 90 Day Bodyweight and Weight Training Missions

STRENGTH TRAINING:

In order to keep unwanted fat at bay, endomorphs should use a regimen that combines cardio and weight-lifting. This will
keep the metabolism high and burn more calories than either method would alone. Also, I'd recommend a four-day split
to maximize the amount of activity without sacrificing potential growth.

Instead of concentrating on individual body parts and isolation exercises, though, endomorphs should concentrate on
complex lifts and workouts that are more full-body oriented.

An example week may look like this:

Sunday: Day 1 Monday: Day 2 Tuesday: HIIT Wednesday: Day 3 Thursday: Day 4 Friday: HIIT Saturday: Off/HIIT
 Page 4 of 13

Day 1

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Bench Press 8-12 Reps
Squat - 8-12 Reps
Superset 1: Triceps Pushdown - 8-12 Reps
Superset 1: Leg Press - 8-12 Reps
Superset 2: Arnold Press - 8-12 Reps
Superset 2: Standing Calf Raises - 8-12 Reps
Close-Grip Bench Press - 8-12 Reps
 Page 5 of 13

Day 2

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did
100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Bent-Over Row 5-7 Reps
Deadlift - 5-7 Reps
Superset 1: Barbell Curl - 5-7 Reps
Superset 1: Front Raise - 3-7 Reps
Stiff-Leg Deadlift - 3-7 Reps
Lat Pulldown - 3-7 Reps
 Page 6 of 13

Day 3

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Military Press - 5-7 Reps
Leg Extension - 5-7 Reps
Superset 1: Skull Crushers - 5-7 Reps
Superset 1: Donkey Calf Raise - 5-7 Reps
Dumbbell Shoulder Press - 5-7 Reps
Superset 2: Leg Press - 5-7 Reps
Superset 2: Dumbbell Press - 5-7 Reps
 Page 7 of 13

Day 4

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100
pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Pullups To Failure
Leg Curls - 8-12 Reps
Superset 1: Concentration Curl - 8-12 Reps
Superset 1: Dumbbell Shrug - 8-12 Reps
Deadlift - 8-12 Reps
Lateral Raise - 8-12 Reps
 Page 8 of 13

high rep ab day

Throw this high rep ab day into the mix before your workout on days you lift. It should only take you 10 minutes or so.

EXERCISE Set #1 Set #2 Set #3

Superset: Crunches - 3x25
Superset: Reverse Crunches - 3x25
 Page 9 of 13

nutrition tips

From a metabolic perspective, endomorphs usually have some degree of carbohydrate and insulin sensitivity. High-carb
foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than be burned for energy.
As a result, many endomorphs have a higher body-fat percentage, putting them at greater risk for of developing diabetes,
infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression.
Fortunately, hormone imbalances can be prevented or corrected with a nutrition and fitness program that achieves a
reduction in body fat.

In addition to controlling your caloric intake, as an endomorph you want to control insulin secretion. This can be done by
limiting carbohydrate consumption, especially high glycemic carbohydrates. Managing your insulin levels will allow you to
keep your gains leaner.

CONTROL YOUR CALORIC INTAKE AND MEAL SIZE WITH FREQUENT SMALL MEALS:

One way to control your caloric intake is to eat frequent small meals. Going long periods of time with no food causes your
body to send signals to the brain telling it the body needs food. If you eat sporadic meals you will most likely overeat on
those meals. 


It is better to eat smaller, more frequent meals to prevent overeating. Eating smaller meals allows causes insulin
secretion to be more controlled. Eating a 400 calorie meal will result in less insulin secretion than eating a 1,000 calorie
meal (macronutrient content aside).

LIMIT TOTAL CARBOHYDRATE CONSUMPTION:

One of the physiological mechanisms that cause endomorphs to gain fat easily is poor insulin sensitivity. Insulin
sensitivity refers to the cells response to insulin or insulin's efficiency on cells. A cell that is very insulin sensitive needs
less insulin to uptake glucose (carbs) than a cell that is insulin insensitive.
 Page 10 of 13

nutrition tips continued

Insulin is anti-lipolytic (blunts fat oxidation) and increases fat storage. Therefore, when more insulin is secreted, fat
oxidation will be blunted and fat storage will be increased to a greater degree than if their cells were more insulin
sensitive. In order to maintain better health one must control insulin.


The consumption of carbohydrates leads to a large output of insulin since insulin is necessary for the uptake of glucose
into cells. Eating large amounts of carbohydrates throughout the day will lead to elevated insulin levels, thereby
decreases fat oxidation.


Dietary carbohydrates are necessary to gain muscle mass and normal body functioning, therefore they cannot be
eliminated from the diet. Instead they should be consumed during specific meals when your body needs them.

LIMIT CARBOHYDRATES TO SPECIFIC MEALS:

Limiting carbohydrates to times when your body needs them will aid in muscle growth and limiting fat gains. I recommend
endomorphs to limit their carbohydrates to breakfast and pre/post workout. For example, if someone workouts at 6 PM I
would recommend they consume some carbohydrates at breakfast, such as 1/2 cup oatmeal, and post workout, such as
6 oz. sweet potato.


For all other meals they should consume green vegetables and small amounts of fruit. If you workout first thing in the
morning, I would recommend following a similar setup, keeping your carbs in your pre- and post-workout meals. As you
add calories to your diet you can increase your carb consumption.

If you are eating 6 oz. of sweet potato post workout you can add in an additional 2 oz. sweet potato and 1 TBSP honey
(an additional 30 grams of carbs) when you increase your calories. The next step would be increasing your 1/2 cup of
oatmeal in meal 1 to 1 cup of oatmeal. Gradually increasing calories is the key for endomorphs to gain lean muscle
without gaining fat. 


No matter what your schedule is I do not recommend consuming dextrose, maltodextrin, or other high glycemic carbs
post workout. High glycemic carbs are a BIG NO-NO for endomorphs. Skeletal muscle has the ability to uptake glucose
post workout without "spiking" your insulin levels. 

 Page 11 of 13

nutrition tips continued

Weight training increases GLUT-4 translocation in skeletal muscle, allowing the muscle to uptake glucose more
efficiently. Studies do show that increasing insulin levels post workout does enhance protein synthesis, but I do not feel
one needs to jack insulin levels through the roof with dextrose. Due to endomorphs' tendency to have poor insulin
sensitivity spiking insulin levels is not ideal for lean mass gain.

EAT QUALITY FOODS - DON'T SKIMP ON YOUR FRUITS AND VEGGIES!

By consuming low glycemic index carbs, such as oatmeal and sweet potatoes as suggested above, one can limit the
insulin output from their carb meals. For low carb meals I recommend consuming green vegetables and fruit for
endomorphs' carb intake.


Green vegetables and fruit are both low GI carbs and contain fiber and numerous nutrients. On top of that, they are very
filling. An example of a low-carb meal would be 4-6 oz. of chicken with 1 cup green beans and 1/2 an apple.

In addition to carbs and protein, one should add fat to their meals to decrease insulin output, prolong digestion time, and
to provide essential fatty acids (EFA). Examples of good fats include almonds and almond butter, peanuts and peanut
butter, avocados, and flax and olive oil. One could simply add 20 almonds to the above meal to obtain their EFAs. If you
need a full food list check this out.

EAT LESS ON DAYS YOU DO NOT WORKOUT:

On days you don't workout you do not need as many calories as you do on the days you do workout. I recommend
isolating your carbs to breakfast only and eating vegetables and fruits for the remainder of your carbs. The amount of
carbs you consume on your off days should be adjusted according to the rate you are gaining weight, specifically fat. 

If you find you are gaining too much fat, then I recommend reducing your carb intake on your off days. This does not
mean that non-workout day's nutrition is less important than a workout day's nutrition, but rather you should just control
your carb intake more to decrease fat gains. If you find that you need a specific meal plan that incorporates a regimented
caloric intake or maybe even incorporates some Intermittent Fasting (great for Endomorphs), then check out the F3
Program which also includes an IF meal plan.
 Page 12 of 13

Disclaimer

This program is for information purposes only. The information presented herein is in no way intended as medical
advice or to serve as a substitute for medical counseling. Rather, as nutritional and exercise guide, Tee Major
Fitness, LLC is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As
such, the information should be used in conjunction with the guidance and care of your physician. You must consult
your physician before beginning this program as you would with any exercise program. If you choose not to obtain
the consent of your physician and/or work with your physician throughout the duration of your time using any of the
programs created by Tee Major Fitness LLC, you are agreeing to accept full responsibility for your actions. By
utilizing the nutritional guidance and exercise strategies contained herein, you recognize that despite all precautions
on the part of Tee Major, and Tee Major Fitness LLC, there are risks of injury or illness which can occur with any
program and you assume such risks and waive, relinquish and release any claim which you may have against Tee
Major or Tee Major Fitness LLC and/or its affiliates as a result of any physical injury or illness incurred in connection
with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
 Page 13 of 13

All rights reserved Tee Major Fitness 2016

Special thanks to bodybuilding.com