6 weeks, 4 Day , 2 split, Muscle Endurance Program. 45 minutes per workout.
Shared By : tnwborsboom
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 3 / 744

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Description

Increase your muscle endurance! As your first building block to increase strenght and mass. Every set, try get as close to 20 reps as you can.

6 weeks, 4 days a week. A 2 split body workout. Legs+back as the 1st split. Abs, chest, shoulder as the 2nd. Lot of compounds. Focus is increasing muscle endurance. No isolated arm exercises or cardio.

WARNING: due to a high number of reps, keeping proper form is vital to prevent injury.

Tuesday 1. Leg and back 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 20 2 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 20 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 20 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 20 2 Progress Chart

Back

Alternating arm high row - Cable 30 sec 20 2 Progress Chart

Back

T Bar Row T Bar Row 30 sec 20 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 20 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 20 2 Progress Chart
Wednesday 2. Abs, Chest & Shoulder 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 20 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 30 sec 20 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 20 2 Progress Chart

Abs

Oak tree stepouts 30 sec 20 2 Progress Chart

Shoulders

Front Cavaliere Raise. 30 sec 20 2 Progress Chart

Shoulders

Lateral Cavaliere Raise. 30 sec 20 2 Progress Chart

Shoulders

Rear Lateral Cavaliere Raise. 30 sec 20 2 Progress Chart

Back

Seated ab circles 30 sec 20 2 Progress Chart

Back

Recliner elbow knee tuck 30 sec 20 2 Progress Chart

Back

ISO reverse crunches 30 sec 20 2 Progress Chart
Friday 3. Leg and back 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 30 sec 20 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 20 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 20 2 Progress Chart

Abs

Hip Thrusts Hip Thrusts 30 sec 20 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 20 2 Progress Chart

Back

T Bar Row T Bar Row 30 sec 20 2 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 30 sec 20 2 Progress Chart
Saturday 4. Abs, Chest & Shoulder 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 30 sec 20 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 20 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 20 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 20 2 Progress Chart

Shoulders

Reverse Pec Deck 30 sec 20 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 20 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 2 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 20 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 30 sec 20 2 Progress Chart

Back

Sit up reach 30 sec 20 2 Progress Chart