This 12 week training plan is recommended for ectomorphs who are familiar with weight training and have been consistent in the gym for at least 6 months to a year and need a new challenge. The goal of these workouts is to reduce body fat while toning and adding lean muscle definition. There are a total of 3 workout routines in the program intended to be followed for 4 weeks at a time. This program is broken down into weeks 1-4, weeks 5-8, and weeks 9-12. Every workout includes a visual aid for each exercise to ensure your form is correct.