Endurance Engine
Build stamina and work capacity with this 4-day program mixing resistance training and higher-rep circuits.
Improve EnduranceIntermediateMedium
4 days/week50 min/session3 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Machine Chest Press 3 sets · 12-15 reps | Leg Press 3 sets · 12-15 reps | — | Machine Chest Press 3 sets · 12-15 reps | Leg Press 3 sets · 12-15 reps | — | — |
| 2 | Weighted Pull-Ups 3 sets · 12-15 reps | Seated Leg Curl 2 sets · 15-20 reps | — | Weighted Pull-Ups 3 sets · 12-15 reps | Seated Leg Curl 2 sets · 15-20 reps | — | — |
| 3 | Machine Shoulder Press 3 sets · 12-15 reps | Leg Extension 2 sets · 15-20 reps | — | Machine Shoulder Press 3 sets · 12-15 reps | Leg Extension 2 sets · 15-20 reps | — | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | — |