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Sustain & Rebuild Endurance Training Program

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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
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