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Endurance Resistance Training

By Chris Stone

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 3 days/week | 6 weeks
Good for
Gain Strength, Increase Stamina
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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, 6-12 on Hypertrophy (or muscular growth) and 12+ on endurance. I have created 3 programs that will focus on these specific goals / number of repetitions. The set-up is very simple - there are 2 phases. Phase 1 runs from Week 1 to Week 3 and will take you through highly effective resistance exercises whilst maintaining an endurance focus. Phase 2 runs from Week 4 to Week 6. The goal at this phase is to increase the intensity of your training therefore, you should continue to use the same weight that you have been using during phase 1 as the number of reps that you are required to complete increase by 5 per exercise. There are 3 sessions per week to complete (a lower, upper and full body session). Once you have completed this 6 week program, feel free to cycle it and start again from Week 1 (however, you shouild be lifting heavier this time around). 

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Workout Overview

Week 1

Day 1: Lower

Day 2: Upper

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Russian Twist
3 sets, 15 reps, (rest 60s)
-With dumbbell
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Date Created: 12/25/2018, UTC


Last Updated: 9/12/2020, UTC

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