Endurance Resistance Training

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 34 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

 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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
3 sets15 reps60s
2.45 Degree Leg Press
3 sets15 reps60s
3.Barbell Hip Thrust with Bench
3 sets15 reps60s
4.Dumbbell Bulgarian Split Squat
3 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
3 sets15 reps60s
2.Lat Pulldown
3 sets15 reps60s
3.Seated Dumbbell Shoulder Press
3 sets15 reps60s
4.One-Arm Bent-Over Dumbbell Row
3 sets20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets15 reps60s
2.Barbell Push Press
3 sets15 reps60s
3.Russian Twist

See Exercise Notes

3 sets15 reps60s
4.Plank
3 sets60s60s

Date Created: 12/25/2018, UTC


Last Updated: 10/25/2021, UTC





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