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	Pushups 3 sets · 15-20 reps	—	Leg Press 3 sets · 15-20 reps	—	Decline Push-Up 3 sets · 15-20 reps	Bodyweight Squat 3 sets · 20 reps	—
2	Leverage Iso Row 3 sets · 15-20 reps	—	Lying Leg Curls 3 sets · 15-20 reps	—	Seated Cable Rows 3 sets · 15-20 reps	Pull Through 3 sets · 15-20 reps	—
3	Machine Shoulder (Military) Press 3 sets · 15-20 reps	—	Hack Squat 3 sets · 15-20 reps	—	Leverage Shoulder Press 3 sets · 15-20 reps	Bodyweight Walking Lunge 3 sets · 20 reps	—
4	Wide-Grip Lat Pulldown 3 sets · 15-20 reps	—	Seated Leg Curl 3 sets · 15-20 reps	—	Close-Grip Front Lat Pulldown 3 sets · 15-20 reps	Standing Leg Curl 3 sets · 15-20 reps	—
5	Butterfly 3 sets · 15-20 reps	—	Leg Extensions 3 sets · 15-20 reps	—	Cable Crossover 3 sets · 15-20 reps	Single-Leg Leg Extension 3 sets · 15-20 reps	—
6	Reverse Machine Flyes 3 sets · 15-20 reps	—	Glute Kickback 3 sets · 15-20 reps	—	Cable Rear Delt Fly 3 sets · 15-20 reps	Single Leg Glute Bridge 3 sets · 15-20 reps	—
7	Triceps Pushdown - Rope Attachment 3 sets · 15-20 reps	—	Standing Calf Raises 3 sets · 20 reps	—	Dip Machine 3 sets · 15-20 reps	Seated Calf Raise 3 sets · 20 reps	—
8	Standing Biceps Cable Curl 3 sets · 15-20 reps	—	Russian Twist 3 sets · 20 reps	—	Cable Hammer Curls - Rope Attachment 3 sets · 15-20 reps	Side Bridge 3 sets · 45-60 sec reps	—
9	Plank 3 sets · 45-60 sec reps	—	Incline Walk 1 sets · 20 min reps	—	Cable Crunch 3 sets · 20 reps	Incline Walk 1 sets · 20 min reps	—
10	Incline Walk 1 sets · 20 min reps	—	—	—	Incline Walk 1 sets · 20 min reps	—	—