Mesomorph Workout (Exercises for Mesomorph Body Type)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: December 28, 2023
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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As a personal trainer, I understand the significance of tailoring workout routines and nutrition plans to suit each individual's unique genetics and body type.

In my experience working with various body types, mesomorphs often have a naturally advantageous body structure with a higher muscle-to-fat ratio and more straightforward weight management.

Drawing from research spanning several weeks, I have crafted a full-body workout explicitly tailored for mesomorphs, accompanied by research-backed nutrition tips to help people with this body type reach their fitness goals.

Quick Summary

  • For mesomorphs, a workout regimen including exercises like bench press, skull crushers, and bicep curls is crucial for targeting specific muscle groups and enhancing overall muscular development.
  • Mesomorphs should adopt a holistic fitness strategy, combining customized workouts with a nutrition plan rich in protein and balanced macros, to fully leverage their muscular physique for optimal health and fitness.
  • A study in the Journal of Physical Therapy Science indicates that athletes in various sports often display mesomorphic characteristics, underscoring the effectiveness of targeted training for this body type.
  • In my professional opinion, mesomorphs benefit greatly from a balanced approach that includes both strength training and cardiovascular workouts, coupled with a diet rich in protein, whole grains, and healthy fats.

Best Workout for Mesomorphs

A guy doing bicep curls as part of mesomorph workout


A 2010 review in the Journal of Strength and Conditioning Research advises warming up to raise body temperature, reduce injury risk, and improve overall physical performance [1].

You can choose from various exercise types of equipment, such as the treadmill, cycling, elliptical, or preferred home gym rowing machine for your cardio sessions.

Bench Press

How to do this exercise:

  1. Lay on a bench and position your feet on the ground at the sides to create stability for your lower body.
  2. Grab the dumbbells above your chest, with your elbows slightly bent.
  3. Lower the dumbbells as deep as possible within a full range of motion.
  4. Return the dumbbells to the starting position, focusing on squeezing your chest muscles at the top and squeezing your shoulder blades together.
  5. Repeat until you complete three sets of eight to twelve reps.

Learn More: What Muscles Does The Bench Press Work

Skull Crushers

A man doing skull crushers workout

How to do this exercise:

  1. Garb two dumbbells and lay back on a flat bench
  2. Hold the dumbbells with your arms extended up at shoulder level.
  3. Lower the dumbbells down towards your head, maintaining a 90-degree angle at your elbows and keeping them fixed in position.
  4. Hold for two seconds when the dumbbells reach the sides of your head while squeezing your triceps.
  5. Return your arms back to their initial position.
  6. Repeat until you complete three sets of eight to twelve reps.

“This exercise should be done slowly and carefully. This makes it easier to keep the weight under good control at all times and can prevent injury. Only move the body parts intended and do not recruit other muscles by using your hips or momentum to move the weight. Doing so will reduce the effectiveness of the exercise.”

- Paul Rogers, Personal Trainer

Bicep Curls

How to do this exercise:

  1. Position yourself with your feet spaced shoulder-width apart and hold two dumbbells in your hands.
  2. Bring the dumbbells up towards your shoulders while keeping the elbows in a fixed position.
  3. Contract your biceps at the top, then lower the dumbbells back.
  4. Repeat until you complete three sets of eight to twelve reps.

Dumbbell Front Raise

A guy doing dumbbell front raise workout

How to do the dumbell front raise:

  1. Stand tall with your feet shoulder-width apart.
  2. Grasp a dumbbell in each hand, keeping your arms close to your sides and your palms facing your thighs. Ensure that your elbows are slightly bent.
  3. Exhale as you engage your front delts to lift the weights in front of your torso while rotating your wrists until your palms face down.
  4. Pause when the dumbbells reach shoulder level and contract your front delts for two seconds.
  5. Inhale as you lower the dumbbells to return to the starting position. Keep your torso stationary and your arms extended throughout the movement.
  6. Repeat until you complete three sets of eight to twelve reps.

Hamstring Curls

How to do this exercise:

  1. Sit on the leg curl machine and adjust the thigh pad against your quads.
  2. Place the back of your heels above the roller pad and hold onto the machine's handles to maintain stability.
  3. Curl the pad down as far as it can go.
  4. Squeeze and hold at the bottom, feeling a stretching sensation on the back of your legs.
  5. Extend your legs back up to return to the starting position.
  6. Repeat until you complete three sets of eight to twelve reps while maintaining control over the exercise's eccentric and concentric phases.

“To avoid arching your back, contract your abs during the exercise. Contracting your abs will help stabilize your spine. Your knees should be the only thing bending during hamstring curls. It’s also best to move slowly. Sudden, jerking movements can lead to injury, so your movements should be controlled.”

- Kristen Nunez, Personal Trainer

Leg Extensions

A guy doing leg extensions

How to do this exercise:

  1. Position yourself on the leg curl machine, ensuring your back is comfortably supported against the pad.
  2. Place your feet beneath the roller pad, ensuring your toes are pointing upwards.
  3. Hold onto the handles of the machine to ensure stability.
  4. Extend your legs upward, pushing against the resistance provided by the machine.
  5. Lower your legs as far as possible, maintaining control throughout the movement.
  6. Repeat until you complete three sets of eight to twelve reps.

Bulgarian Split Squats

How to do this exercise:

  1. Position one foot on a bench and the other flat on the ground. Keep your torso as close to upright as possible.
  2. Move away from the bench, maintaining a comfortable and stable stance.
  3. Flex the knee of the leg on the ground, lowering your body until your knee almost touches the ground.
  4. Lift your body back to return to the starting position.
  5. Repeat until you complete three sets of eight to twelve reps.

“When you place your back foot on the bench behind you, make sure it's roughly hip distance apart from your front foot or even slightly wider. Even though you're not powering the exercise with your back foot or leg, having this wider "kickstand" for support will help you complete the Bulgarian split squat effectively.”

- Laura Williams, Fitness Expert

Mountain Climbers

Doing mountain climbers at home

How to do this exercise:

  1. Get in a push-up position with your body forming a straight line.
  2. Flex your knee and bring it toward your chest while keeping a straight body.
  3. Return your leg to its starting position, moving the other leg towards your torso.
  4. Continue alternating the movements of your legs while engaging your core muscles until you complete the desired reps.


How to do this exercise:

  1. Get into a push-up position and lower yourself onto your forearms.
  2. Contract your abdominal muscles and keep your body in a straight line.
  3. Hold for ten to thirty seconds, focusing on maintaining proper form.

Bicycle Crunches

How to do this exercise:

  1. Lay on your back with your hands placed behind your head.
  2. Raise your legs off the floor and bring your right knee to your torso as you bring your left elbow towards it.
  3. Straighten your right leg while simultaneously bringing your left knee up towards your chest, twisting your torso, and bringing your right elbow towards it.
  4. Continue alternating until you complete three sets of fifteen reps.

“Your torso should be doing all of the rotation. Your hips should not be rotating, you should be driving your legs straight forward and backward. Keep your lower back pressed into the floor during the maneuver.”

- Elizabeth Quinn, Exercise Physiologist

Lastly, mesomorphs should not overlook the importance of flexibility and mobility exercises, which are crucial for maintaining a full range of motion, preventing injuries, and enhancing their overall athletic performance.

Mesomorph Diet

A top view of healthy meal

Through my work with clients and personal experience, I've observed that mesomorphs typically have an efficient metabolism, leading to rapid muscle gain or effective fat loss.

However, mesomorphs may also gain weight fast if they are not mindful of their diet.

Firstly, I would recommend including protein-rich sources such as Greek yogurt, eggs, and lentils in your meals.

Additionally, incorporating whole-grain carbohydrates like quinoa and brown rice is beneficial.

WebMD recommends incorporating healthful fats choices like coconut oil, olive oil, avocados, and nuts into a mesomorph's diet for optimal nutrition [2].

Considering the caloric needs of mesomorphs, they are slightly higher compared to individuals with other body types due to their higher muscle mass ratio.

To determine your specific caloric requirements, use a detailed online calculator that considers factors such as body fat percentage and somatotype.

This will help you estimate the calories you need to support your energy demands and overall fitness goals.

The Training Tips

A person picking up dumbbells to do weight training

Understanding mesomorphs' genetic muscular build helps tailor their training and diet for better results. Periodized training, cycling through muscle building, strength, and endurance phases, keeps their workouts effective and prevents plateaus.

To enhance your physical performance as a mesomorph, include the following:

  • Weight training sessions - Mesomorphs have a natural edge with muscle mass. They may do well with weight-training sessions to build muscle. A study in the Journal of Physical Therapy Science reveals that athletes in various sports commonly exhibit mesomorphic traits [3].
  • Cardio sessions - Cardio workouts may help mesomorphs lose weight, lean out and build endurance. Add thirty minutes of cardio three to five times throughout your weekly routine, depending on your goal.
  • Compound exercises - Aim for 8–12 reps of at least four exercises per muscle group to lose body fat and stimulate muscle growth.
  • A healthy diet - Drawing from my nutrition coaching, I suggest mesomorphs aim for 0.8 grams of protein per kilogram of body weight, a guideline I've found crucial for maintaining muscle and overall health.
  • Rest days - Be sure to incorporate rest days into your regime. Muscles need rest to recover; they grow during this rest.


Can a Mesomorph Build Muscle?

Yes, a mesomorph can build muscle. They can develop an impressive physique with the appropriate fitness regimen easier compared to other body types. Mesomorphs tend to have a favorable response to resistance training due to their genetic predisposition towards a naturally muscular frame and efficient metabolism.

How Should a Mesomorph Train?

A mesomorph should train by incorporating moderate to heavy weight lifting sessions three to five days a week, focusing on performing three to four exercises per muscle group.

Nutrition and Training for a Mesomorph

Understanding your somatotype may help you optimize your diet and training based on your unique body characteristics and goals.

By tailoring a diet and exercise plan that suits you best, you can make significant progress toward maximizing muscle gains.

Additionally, incorporating one of the high-quality protein powders below can further enhance your muscle-building efforts:

Drawing from our expertise, these supplements contribute to the recovery and growth of muscles when paired with suitable exercise.


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About The Author

Senior Coach
Tyler Sellers is a trained athlete and author with contributions to publications like Men’s Health, The Healthy, Fox Business, NerdWallet, Weight Watchers, and MSN. His unique approach extends beyond physical techniques, emphasizing the significance of mental techniques like the flow state and mind-muscle connection.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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