TRAINING ACCORDING TYPE

TRAINING

ECTOMORPHS 
Since your goal is to gain weight and lean muscle mass we want to focus on resistance training and limit cardio or endurance type training, your training should be focus on strength and hypertrophy which is to biuld muscles . To build strenght and size lifts heavy weights and it should be heavy enough to be able to lift 6-10 reps with longer rest time like 1-2 minutes and go for 3-4 sets.
* Heavy compound movements with minimal isolation movement per muscle group
*Compound movement are exercises that work several muscles or muscle group at once 
EXERCISES LIKE 
SQUADS
LUNGES
BENCH
PRESSPUSH
UPSDEAD
LIFTS & PULL UPS
Aim to strength train 3-4 times weekly every alternative days and go for short cardio sessions between 10-20 minutes twice a week

MESOMORPHS

Are natually strong respond quickly to excercise and easy to gain mass lose weight and stay lean, for this reason you want to aim wide performance spectrum focus on strenght , size and endurance. Dedicate a block of excercise to strenght, hypertrophy and endurance training mix it up avoid focusing only on one type of training because you will lose muscle mass . Exercise 3-4 times with moderate to heavy weights weekly and dont forget to mix it up with HIIT for cadio. Basically your goal is to lean up by maintaing body weight. 
Go for 35% carb 30% fat & 35% protein
EXERCISE LIKE 
LUNGES
SQUADS
BENCH PRESS
FLY OVER
Adjust according to your training days low carbs more proteinduring strength and conditioning days, for HIIT workouit days high carbs

ENDOMORPH

 Being endomorph you may feel like you are destined to be overweight if you are thinking that right now this is absolutely not true you can chanege you body by changing your life style if your metabolism is sluggish you need to eat right food get moving and excersice daily as per your body needs that do what is right for your body and not blaming on genetics when it come to excercise . Resistance training is the key adding endurance training helps to increase the metabolic rate and shed fat. Higher muscle mass will increase the BMR excersice
* 3-4 days of strengrh training
* aim to complete more work in less time
* short rest period 30 sec - 60 sec
* moderate weight with 8-15 reps per set
* avoid high carb & starchy foods
Interval and circuit training are also very effective. Your muscles are strong  specially lower body

EXERCISE
Jogging
Cycling
Hiking
Swimming
HIIT once or twice a week
One day for recovery