Mesomorph Bodybuilders: The Definitive Guide

Did you know that Serena Williams is one of the awesome mesomorph bodybuilders?

Mesomorph bodybuilders are kind of like the middle child in the family. They are the rarer body type- bur considered the luckiest.

Being among one of the mesomorph bodybuilders is a serious gift.

Bodybuilding is a huge sport about well- building your body. And while many can say they do it because they like lifting weights, here’s the truth:

All bodybuilders care about how their body looks. Mesomorph bodybuilders easily have won the lottery on this one.

So let’s cover everything including:

  • How to diet as one of the mesomorph bodybuilders.
  • How to maximize your gains as a mesomorph bodybuilder
  • How to get the best body definition
  • Best workout routines
  • And answer many common questions
Mesomorph Bodybuilders are considered the poster childs of bodybuilding because they have incredible body definition.
Mesomorph Bodybuilders are considered the poster childs of bodybuilding because they have incredible body definition.

How To Tell If You’re One of The Mesomorph Bodybuilders

You may be wondering if you’re one of the mesomorph bodybuilders.

Mesomorph bodybuilders have quite a few distinct characteristics.

But mesomorph bodybuilders are known by their smaller waist, super wide shoulders, huge chest, bold uper body, and a strong and defined frame.

This means they have the single best body type for bodybuilding- and some would say best body type overall.

This means they are typically the poster children of bodybuilding. Everybody thinks mesomorph bodybuilders are incredibly muscular and ripped!

What Else Seperates Mesomorph Bodybuilders?

There are other characteristics that seperate mesomorph bodybuilders too!

Easy Time Putting on Mass

Mesomorph bodybuilders are the complete opposite of endomorph bodybuilders in terms of putting on mass.

While endomorph bodybuilders may struggle- mesomorph bodybuilders will find themselves putting on mass too easy!

But, slow your roll, it does come with some drawbacks. Mesomorph bodybuilders will put on more fat than even an endomorph!

So- to counter this, you’ll need to work out those ‘smaller’ muscles like abs, deltoids, forearms, and obliques to make them pop more.

This will also give you an INCREDIBLE physique when you cut down.

Benefit Heavily From Hypertrophy Training

A big advantage mesomorph bodybuilders have is that they respond well to hypertrophy exercises.

This is different than some of the other somatotypes that seemed to benefit heavily from lower reps.

We will discuss this a little bit later though.

How To Diet as A Mesomorph Bodybuilder

Dieting as a mesomorph bodybuilder is well- relatively easy.

Comparatively to the other body types, mesomorph bodybuilders have a pretty easy time gaining mass.

However, as I mentioned earlier, this can actually lead to easy fat gain as well.

So here’s how mesomorph bodybuilders gotta diet.

Increase Calories, But Avoid Dirty Bulking (600+ calories)

I’m going to be honest- I dirty bulk a lot.

But respectably, I am an endomorph. Tbis means a lot of my physique can be improved with more body fat and my muscles also respond less.

Mesomorph bodybuilders will find that bulking nets them fast results. But due to the way mesomorph bodybuilders are built- fat shows, big time.

So bulking at a 500 calorie surplus instead of 600+ calories will ensure you are not putting on unnecessary fat.

Considering how well mesomorph bodybuilders build and grow muscle with right diet and exercise- this will supercharge gains.

Do not bulk above a 500 calorie surplus and this will keep the fat away and make you look like a Greek god!

High Protein

This should go without saying, but high protein is critical to a mesomorph bodybuilder’s success.

This is something mesomorph bodybuilders can take advantage of!

Knowing that their bodies respond well to the diet and training, maximizing the nutrients needed to build muscle is important.

There is no point in bodybuilding without giving your body adequete resources.

It literally is telling a construction worker to build a house but not giving him any wood or stone!

Get your protein in. A good rule of thumb is .75g/lb of body weight.

So if you weigh 100 lbs, you’d eat 75g of protein a day.

How Mesomorph Bodybuilders Properly Train

Mesomorph bodybuilders are notorious for responding to training well.

But- there’s an even better way to optimize this.

Hypertrophy Should Be a Focus in Your Workout

Mesomorph bodybuilders respond incredibly well to hypertrophy exercises.

Allow me to explain!

Bodies of mesomorph bodybuilders are KNOWN to be notorious for being chiseled and defined.

Hypertrophy Exercises Are Great At Creating Super Defined Muscles

So hypertrophy exercises are exercises performed in the 8-12 rep range.

These exercises are aimed at creating incredibly defined and chiseled muscles.

It’s not great for necessarily growing size (we will cover that in the next section), but remember what a mesomorphs bodybuilders strengths are!

They are lucky to have a body that shows muscle very well.

So focusing on defining those muscles is an investment that will pay itself tenfold.

This is because naturally, mesomorphs bodies show muscle better. So having that extra shred factor is important!

Growing in Size

While your workout should ideally have a large focus on hypertrophy exercises, it’s not the only thing you should have.

A strong core foundation of heavy lifting is how mesomorph bodybuilders get huge!

This is doing heavy (75-90% of 1RM) exercises such as 5×5, 2×3, etc.

So I recommend everyday you start out by doing 5 sets of 5 reps of a heavy compound lift.

So for an arm day, you could do 5×5 overhead press, and a 5×5 bicep bar curl before your main workout.

This is going to overall add a ton of size and make you look bigger overall.

It won’t give you the shred but it will give you the ‘size- factor’ that many bodybuilders want!

That intimidating and dominant size is what not only brings awards on stage but brings fear in a fight for the opponent.

Mesomorph Workout Routine

As I stated earlier- mesomorphs benefit from hypertrophy exercises. So here is a mesomorph workout plan:

Day 1: Arms

  • 5×5 Overhead Press
  • 5×5 Dumbbell Shoulder Press
  • 5×5 Bicep Bar Curl
  • 5×8 Dumbbell Bicep Curl
  • 5×8 Hammer Curls
  • 5×5 Skullcrushers
  • 3×8 Skullcrushers
  • 5×8 Tricep Extensions
  • 5×8 Dips

Day 2: Chest & Back

  • 5×5 Bench Press
  • 5×5 Incline Bench Press
  • 5×5 Pull Ups
  • 2×8 Pull Ups
  • 5×5 Lateral Pulldown
  • 3×8 Lateral Pulldown
  • 5×8 Cable Flyes
  • 5×8 Dumbbell Rows
  • 5×8 Barbell Rows

Day 3: Legs

  • 5×5 Back Squat
  • 5×5 Deadlift
  • 5×8 Leg Extensions
  • 5×8 Hamstring Curls
  • 5×8 Goblet Squats
  • 5×8 Calf Raises

Day 4: Rest

Day 5: Arms

  • 5×5 Overhead Press
  • 5×5 Dumbbell Shoulder Press
  • 5×5 Bicep Bar Curl
  • 5×8 Dumbbell Bicep Curl
  • 5×8 Hammer Curls
  • 5×5 Skullcrushers
  • 3×8 Skullcrushers
  • 5×8 Tricep Extensions
  • 5×8 Dips

Day 6: Chest/Back

  • 5×5 Bench Press
  • 5×5 Incline Bench Press
  • 5×5 Pull Ups
  • 2×8 Pull Ups
  • 5×5 Lateral Pulldown
  • 3×8 Lateral Pulldown
  • 5×8 Cable Flyes
  • 5×8 Dumbbell Rows
  • 5×8 Barbell Rows

Day 7: Legs

  • 5×5 Back Squat
  • 5×5 Deadlift
  • 5×8 Leg Extensions
  • 5×8 Hamstring Curls
  • 5×8 Goblet Squats
  • 5×8 Calf Raises

Mesomorph Workout Plan PDF

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Dieting as a Mesomorph

Dieting as a mesomorph is pretty simple. You have a ton of leeway as a mesomorph bodybuilder- so use it. And make sure carbs are a priority!

The Mesomorph Macros

Orienting your diet structure around the correct macros is incredibly important. Here are the mesomorph macros you’ll need to succeed.

What Macros Do Mesomorphs Benefit From?

Mesomorph macros are very specific and first good reason.

Remember how I said that mesomorph bodybuilders are really good at hypertrophy exercises? This is going to be super important!

Mesomorphs NEED a ton of energy to fuel their workout- and need carbs to refill their muscles after a workout. So, for the most part, carbs are going to be a huge part of a mesomorph bodybuilders’ diet.

We also need a significant source of protein- because every part of your muscles are going to be destroyed and broken down. No, this isn’t a ‘light’ workout you’ll be doing.

When I mean your muscles will be destroyed- they will be. When you’re doing 8-12 reps 5 times a single exercise, there is going to be virtually nothing left in the tank for energy.

Protein will be INCREDIBLY important. I know many sites recommended 30% fat and 30% protein- but I’m going to up the protein just because of how important it is.

Calories – Body Weight + Ratios

So for calories you’re going to want to find your TDEE. You can find this by using a TDEE calculator like this one.

Then you want to add 500-600 calories above that and eat there. You will then want to make of those calories: 40% carbs, 25% fat, 35% protein.

So for instance, if your TDEE is 3000 calories, 1200 will be carbs.

Carbs – 40%

40% of your TDEE will be carbs. Carbohydrates provide fast acting energy and will refill your muscles glycogen stores after a workout.

For mesomorph bodybuilders- you are really going to be tested inside the gym. So there is no need to mess around and not eat carbs.

This is going to help your muscles recover and you to not feel dead after a gym session.

Keep those carbs high- I recommend a fair amount before the gym, then most after.

Fat – 25%

Fat isn’t a bad thing. 25% of your calories should be fat. And fat will make you feel more full- if you’re worried of dirty bulking.

This isn’t a big deal if you skew the numbers a little bit- but the emphasis should be on protein and carbs.

Protein – 35%

Protein is obviously an important thing for any bodybuilder. And for mesomorph bodybuilders- it’s no exception! For mesomorph bodybuilders, you guys respond incredibly well to muscle training.

Furthermore, the increased hypertrophy training will guarantee an increased strain on your muscle- therefore requiring more protein.

If you want to maximize your gains- you need to ensure protein is 35% of your calories minimum.

If there was something to prioritize in this mesomorph macros list, it is protein.

How To Get Mesomorph Abs

I personally think abs are completely overrated. I’m completely right- but I can still teach you how to get mesomorph abs.

Luckily for mesomorph bodybuilders, getting abs is incredibly easy. This is because naturally the body type promotes incredibly low body fat and responds super well to training.

Since mesomorphs respond so well to training, putting abs as a daily exercise can bring an incredible amount of shred.

So here’s what you got to do if you want mesomorph abs:

Mesomorph Ab Workout Routine

  • 5×5 Ab Machine at Gym
  • 2×8 Ab Machine at Gym
  • AMRAP Ab Roller 1 Set

Repeat this daily!

Mesomorph Recipes

Mesomorph bodybuilders are very lucky people because their diet can be super flexible.

When you look at endomorphs, generally you have to cut carbs. Ectomorphs usually require a balance, but mesomorphs really can be flexible.

So here are some of my mesomorph recipes I recommend. I gave one for gaining weight and one for losing weight.

The David Shevchuk Burger + Ice Cream Gainer

  • 1 Bun
  • 1/2 lb of ground beef
  • Lettuce/ketchup/mustard/pickles
  • 2-3 slices of american/cheddar/swiss cheese
  • Prepare and eat.

The Ice Cream Gainer

  • Take 2-3 scoops of ice cream into a blender
  • 1-2 cups of milk
  • 1-2 scoops of protein powder
  • 3-4 ice cubes
  • Blend and eat

That’s one meal for gaining weight. Should put you around 1500-2000 calories.

The Tommy ‘Cut For One Day’ Special

I am notorious for doing like 1-2 day cuts. My schedule is weird so if I’m not able to go to the gym for a few days I’ll cut a little bit of fat.

Here’s my special:

  • Grilled Chicken Breast (1-2)
  • Broccoli (2-3 cups)
  • Really Good Steak Seasoning (0 calories, also could do chicken/pork rub)
  • Diet Coke/Coke Zero

That should be around 200-300 calories and fill you right up. If you’re looking for more carbs I’d recommend maybe adding like greek yogurt- such as chobani flips.

Is Keto Good For Mesomorph Bodybuilders?

Look- I’ve been a huge fan of the keto diet. I think carbs are a huge problem in today’s society- especially with obesity becoming basically an epidemic.

Ultimately, keto is not good for mesomorph bodybuilders unless they are cutting. If you’re bulking, you’re going to find the keto diet incredibly difficult.

Furthermore, as we covered earlier mesomorph bodybuilders require a lot of carbohydrates! These carbohydrates fuel their workouts and replenish their muscles after they are done working out.

But, since mesomorph bodybuilders are able to shred fat so quickly- being on keto while on a cut is actually really good.

Although, I would argue that if you are on keto and cutting- reduce your workout load before you die at the gym.


Being one of the mesomorph bodybuilders is actually awesome.

Just remember to focus on hypertrophy exercises in that 5-8 rep range. Also- don’t forget ur carbs. Go hard in the gym as you respond well in the gym to training!

And if you need an excellent program to start- checkout Arnold’s Blueprint to Mass.

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