• Objective

  • Gain muscle mass throughout the body, mastering the basic Calisthenics exercises.
  • Level

  • Intermediate
  • Duration

  • 17 Weeks
  • Frequence

  • 4 Days


The word 'ectomorph' has emerged as a way to categorize skinny people who have a hard time gaining weight and building muscle mass. In this program we will carry out a training adapted to gain muscle mass in this type of people, using a push-pull-legs approach focused on hypertrophy work.

Must know

  • The program is designed to train 3 times a week, with an extra routine in case you can do a 4th day.
  • The first phases are adapted for beginners and we will gradually increase the level, if you have an intermediate or advanced level, look for the phase that best suits your ability and start there.
  • Use intermediate breaks of between 1 minute and 2 and a half minutes, depending on how difficult the routine is for you.
  • If your goal is to gain muscle mass, you should accompany your training with a diet according to that goal, in the case of people with a tendency to be very thin, this point is especially important.

Required Material

  • Parallettes
  • Low bar
  • Box
  • Bodyweight
  • Pull up bar


Being capable of doing:

  • 5 prone pull-ups
  • 10 dips

Phase 12 Weeks

Exercises prior to the basics of calisthenics

Phase 23 Weeks

Calisthenics basics

Phase 33 Weeks

Basics with variations

Phase 44 Weeks


Phase 55 Weeks


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