Free personalized workout plan

Endurance Resistance Training

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

40 minutes

Genders

Goals

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Description

It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6

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Source

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

40 minutes

Genders

Days per week

3 days

Goals

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Description

It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

Workout Overview

Day 1: Lower

Day 2: Upper

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	15 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	15 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	20 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	15 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	15 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	20 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	15 reps	60s
3. Russian Twist ▶	3 sets	15 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s

Week 2

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	15 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	15 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	20 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	15 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	15 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	20 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	15 reps	60s
3. Russian Twist ▶	3 sets	15 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s

Week 3

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	15 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	15 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	20 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	15 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	15 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	20 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	15 reps	60s
3. Russian Twist ▶	3 sets	15 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s

Week 4

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	20 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	20 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	20 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	25 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	20 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	20 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	25 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	20 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	20 reps	60s
3. Russian Twist ▶	3 sets	20 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	25 reps	60s

Week 5

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	20 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	20 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	20 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	25 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	20 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	20 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	25 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	20 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	20 reps	60s
3. Russian Twist ▶	3 sets	20 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	25 reps	60s

Week 6

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	20 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	20 reps	60s
3. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	20 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	25 reps	60s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	20 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	20 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	25 reps	60s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	20 reps	60s
2. Barbell Push Press Barbell Push Press by Avid Fitness	3 sets	20 reps	60s
3. Russian Twist ▶	3 sets	20 reps	60s	-With dumbbell
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	25 reps	60s

Date Created: 12/25/18, 12:33 PM

Last Updated: 9/12/20, 9:36 PM

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