Sustain and Rebuild with our Endurance Training Program
Follow this five day plan to maximise your muscular endurance as well as rebuild muscles into stronger versions of themselves. With high rep activity, this endurance training program will give you weight loss, mass and strength gains all at once.
Day 1
| Exercise | Reps | Sets |
| Incline Bench Press | 8 | 4 |
| Incline Pec Fly | 8 | 4 |
| Dumbbell Pull Over | 8 | 4 |
| Chest Press Resistance Machine Drop Sets (3 weights) | 5 per weight | 3 |
Day 2
| Exercise | Reps | Sets |
| Leg Extension | 50 | 3 |
| Front Squat | 10 | 4 |
| Straight Deads | 10 | 4 |
| Leg Press | 15 | 4 |
| Calf Extensions | 100 | 1 |
Day 3
| Exercise | Reps | Sets |
| DB Shoulder Press | 8 | 5 |
| Seated Arnie Press | 10 | 3 |
| Individual Cable Lat Flys | 10 | 3 |
| Frontal Raises | 15 | 3 |
| Reverse Flys | 10 | 3 |
Day 4
| Exercise | Reps | Sets |
| Wide Grip Chin Ups | 8 | 5 |
| Lat Pulldown | 10 | 3 |
| Straight Arm Pull Downs | 10 | 3 |
| Seated Row | 15 | 3 |
| Hi Reps Dead Lifts | 10 | 3 |
| Upright Row | 10 | 3 |
Day 5
| Exercise | Reps | Sets |
| Close Grip Chins | 50 | 3 |
| Hammer Curls | 10 | 4 |
| Seated Bicep Curls | 10 | 4 |
| Isolation Curls | 15 | 4 |
| Dips | 100 | 1 |
| Rope Tricep Extensions | 100 | 1 |
