Building Strength And Endurance Workout Plan

Starting on the next page is your detailed 3 month workout plan, which is great for building strength and endurance. It consists of 3 phases of workouts. This workout plan is for intermediate to advanced bodybuilders who want to build strength and endurance. This three month long workout program is a 6 day per week workout plan. This workout plan is great because the workouts are constantly changing and do not allow the body to adapt which will be great for building strength and endurance. This program is ideal for those wanting get in very good shape with some high intensity workouts, but also have goals for building endurance and building strength and size as well. I included some rest days because it is very important to give your body rest to recover. Your body grows while resting so it is imperative that you don’t work out on rest days. Make sure throughout these workouts to feel your body. This workout plan is very challenging and will push your body to the limit. If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you. It will let you know when enough is enough. If you feel like you cannot complete the workout or that you need to take a short break, take it! Take a break during the workout and then continue or just call it a day, rest, and come back the next day ready to work hard again. If a particular exercise is too challenging and/or causes pain, eliminate it from the program. Feel free to email us at phenom.fitness.and.health@gmail.com and we’ll give you an alternate exercise to perform that may be a better option.

Make sure to keep hydrated at all times. Carry a gallon of water with you wherever you go and drink constantly throughout the day.

Attached to all of the exercises is either a workout clip or a detailed description of how to do the exercise.. For exercises that are repeated throughout the program, refer to a previous workout to see that specific exercise’s workout clip or description.

On all the exercises I included repetitions and amount of sets. However, I did not include the amount of weight. I have no idea what weight you are capable of lifting so as you go to the gym figure out what weight works best for you for each exercise. When the workout description says to do 15 reps, this means that you choose a weight that you can complete only 15 reps. Therefore, if you choose a weight and as you’re completing your 15^th rep, you realize that you can probably do 5 additional reps, the weight you are using is not heavy enough. Choose a heavier weight that allow you to only complete 15 reps. The same goes the other way as well. If you choose a weight that allows you to complete only 10 reps, choose a lighter weight. Record all of your weights and reps in a journal. This will allow you to challenge yourself to improve, to see your progression, and to know what weight to choose for each exercise the next time you work out without having to think about it.

If you have any questions at all, don’t hesitate to email us and we will be more than happy to answer any questions.

Building Strength And Endurance Program

Week 1-4 of Building Strength And Building Endurance

–   Very high intensity with no rest in between exercises.

–    Complete all exercises listed below continuously with no rest

–    After completing the set of exercises (called a circuit), take a 2 minute rest and repeat 2 additional times for a total of 3 circuits ( each circuit is considered one set)

Monday: Chest, Triceps, Shoulders

Warm-up:

– 5 Minute Bike Warm-Up

–   30 Seconds Of Jump Rope

–   A Set Of Pushups (just to get the blood flowing)

–   Arm Circles

The Workout:

– Dumbbell Flat Bench Press (15 reps)

–  Lying Down Dumbbell Triceps Extensions (15 reps)

• Lying Down Dumbbell Triceps Extensions Clip

–  Lateral Raises (15 reps)

–  Front Raises (15 reps)

– Cable Chest Flies (15 reps)

• Cable Chest Flies Clip

–  Seated Dumbbell Press (15 reps)

• Shoulder Dumbbell Press Clip

–  Triceps Pushdowns (bar) (15 reps)

• Triceps Pushdown Clip

–  Push-ups (until failure)

Take a 2 minute rest and repeat for a total of 3 sets.

Tuesday: Back, Biceps, Abs

Warm-up:

–  5 Minute Bike Warm-Up

–  30 Seconds Of Jump Rope

–  A Set Of Pushups (just to get the blood flowing)

–  Arm Circles

The Workout:

–  Lat Pulldown (15 reps)

• Lat Pulldown Clip

–  Seated Row (15 reps)

• Seated Row Clip

–  Standing Dumbbell  Hammer Curls (15 reps)

• Standing Dumbbell Hammer Curls Clip

–  Bent Over Dumbbell Back Flies (15 reps) –

• Take 2 dumbbells
• From a standing position, bend over so that your back is flat and almost parallel to the floor
•  Raise your arms to the side (with a dumbbell in each hand) to contract your back.
• Hold for a second at the top, and then bring your arms back to the starting position and repeat

– Standing Spider Man Curls (15 reps)

• Standing Spider Man Curls Clip

– Assisted Pull-Up (Neutral Grip -15 reps)

– Assisted Pull-Up (Reverse Grip-15 reps)

• Assisted Pull-Up Reverse Grip Clip

Take a 2 minute rest and repeat the circuit for a total of 3 sets.

Wednesday: legs

Warm-up:

– 5 Minute Bike Warm-Up

–  30 Seconds Of Jump Rope

–  A Set Of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

–  Leg press (15 reps)

–  Jump Squat (15 reps)

– Step-ups with dumbbells (15 reps each leg) –

• 2 sets on each side
• For this exercise:
  • Find a flat bench in which you can “step-up” on
  • Take 2 dumbbells (start with light weight to get the hang of the motion before moving to heavier weight)
  • With a dumbbell in each hand, step up on to the bench with one of your legs and bring your off-knee up so that the angle of the crease of your knee is 90 degrees
  • Hold for 2 seconds, and return to the starting position
  • Complete 15 reps with one leg and then do the other leg.

– Romanian Dead Lifts (15 reps)

– Split Squats (15 reps each leg)

– Split Squat jumps (15 reps) – this is a body weight jump. Start in the same beginning position as the split squat and jump from that position.

– Calf Raise (15 reps)

– Standing calf jumps (15 reps)

• Standing Calf Jumps Clip

Take a 2 minute rest and repeat the circuit for a total of 3 sets

Thursday: Core

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds Of Jump Rope

– A  Set Of Pushups (just to get the blood flowing)

–  Arm Circles

The Workout- This workout will consist of 4 sets of the circuit below.

–  Mason Twists (30 seconds)

• Mason Twists Clip

–  In N Out Crunches (20 reps)

• In N Out Crunches Clip

–  Sit-up to V-up (10 reps)

• Sit-up to V-up Clip

–  Scissor Leg Lift (10 reps each side)

• Scissor Leg Lift Clip

–  Heels to the Heavens (12 reps)

• Heels to the Heavens Clip

–  The Fighter (10 times through)

• The Fighter Clip

–  Front Plank (until failure)

–  Crunch and Hold (10 reps)

• Crunch and Hold Clip

Take a 2 minute break and repeat for a total of 4 circuits

Friday: Full body workout

Warm-up:

– 5 minute bike warm-up

–  30 seconds of jump rope

–  A set of pushups (just to get the blood flowing)

–  Arm Circles

The Workout: Body Weight Workout

–  Push-ups (until failure)

–   Squat Jumps (15)

–   Assisted Pull-up- Reverse Grip (15 reps)

–  Froggy’s (25 reps)

• Froggy’s Clip

– Medicine Ball Throw Downs combined with a squat jump (15 reps)

• To do this exercise:
• Take a medicine ball that’s not too heavy.
•  Take the medicine ball over your head and using all of your force, throw the medicine ball into the ground.
• When it bounces back up, catch it, and do a squat jump with the ball over your head
• Return to starting position and repeat for a total of 15 reps.

–  Walking Lunges (10 each side for a total of 20)

–  Assisted Pull-Up- neutral grip (15 reps)

–  Split Squat Jumps (15 jumps)

–  Side-To-Side Push-Up (until failure)

• Side-to-Side Push-Up Clip

–  Scissor kicks (until failure)

Take a 2 minute rest and repeat the circuit 2 more times for a total of 3 sets.

Saturday: Light cardio day.

Like the first week, I want you to choose a cardio exercise of preference (running, bike, elliptical, swimming, basketball, tennis, boxing, etc. and perform your choice for 30-45 minutes).

Sunday: off

 

Weeks 5-8 of the Building Strength And Building Endurance Workout

–  Will consist of 4 days of lifting weights and 2 days of cardio

–  Each exercise completed will consist of 3-5 repetitions (pick a weight that allows you to only complete 3-5 reps)

–  After completing each exercise, take a 2-3 minute rest (I will specify after each exercise)

– Perform each exercise for 3 sets

– After you complete 3 sets of an exercise, move on to the next exercise on the list

Monday: Chest/Triceps

Warm-up:

–  5 Minute Bike Warm-Up

–  30 Seconds Of Jump Rope

–  A Set Of Pushups (just to get the blood flowing)

–  Arm Circles

The Workout:

– Flat Bench Press – 3 sets of 3-5 reps with 3 min rests in-between sets

• For the last set of this exercise (will be your 4^th set), perform a drop set
• How to do a drop set:
  • Load up the bar with small plates
    • For example: if you can lift 145 pounds 8 times, put 5 “10” pound plates on each side
    • Perform a set of 8 reps
    • Immediately strip the weight by 10 pounds on each side and perform another  set of 8 reps. Do this 5 times for a total of 40 reps

– Incline Dumbbell Bench Press – 3 sets of 3-5 reps with 3 min rests in-between sets

• Incline Dumbbell Bench Press Clip

– Cable Chest Flies- 3 sets of 10 reps with 1 minute rest between sets

• Cable Chest Flies Clip
• For the last set of this exercise (4^thset), perform a drop set
  • Do 10 reps, immediately lower the weight, do another 10 reps, etc. for a total of 40 reps

– Push-ups- 4 sets until failure with a minute rest in-between sets

– Triceps Pushdown (bar)

• Perform 3-5 reps with 2:30 rest between sets
• Triceps Pushdown Clip
• Triceps Reverse Pushdown (bar)
  • Perform 3-5 reps with 2:30 rest between sets
  • Triceps Reverse Pushdown Clip
• Triceps Cable Pushdown (rope)
  • Perform 3-5 reps with 2:30 rest between sets
  • Triceps Cable Pushdown Clip

Tuesday: Cardio (running at a track)

Warm-up:

– 5 minute warm-up jog

The Workout: For this workout, you will need to go to a running track to complete.

– Jog 100 m, spring 100 m, jog 100 m, sprint 100 m

• Take a minute rest
• Repeat for a total of 5 sets

– Complete 10 squat jumps, followed by 100 meter run and repeat for a total of 2 sets

• Immediately after completing your last squat jump, sprint 100 m

– Complete 10 broad jumps, take a minute rest, and repeat, for a total of 3 sets

Wednesday: Back/Biceps

Warm-up:

– 5 minute bike warm-up

– 30 seconds of jump rope

– A set of pushups (just to get the blood flowing)

–  Arm Circles

The Workout:

– Lat Pulldown- 3 sets of 3-5 reps with 3 min rests in-between sets

– Seated Row- 3 sets of 3-5 reps with 3 min rests in-between sets

– Bent over Dumbbell Row- 3 sets of 3-5 reps with 3 min rests in-between sets

– Reverse Dumbbell Flies- 3 sets of 3-5 reps with 3 min rests in-between sets

• To do this exercise:
  • Grab 2 dumbbells of relatively light weight
  • Find an adjustable flat bench and make it have a slight incline
  • Now lay on the bench, chest side down with your arms hanging down
  • With a dumbbell in each hand, raise your both your arms out to the side and hold for 2 seconds (like you would if you were pretending to flap your wings)
  • Return to starting position and repeat

– Neutral Grip Pull-Ups (use assisted pull-ups if needed) – 3 sets until failure with 2 min rest between sets

–  Cable Curls- 3 sets of 3-5 reps with 3 minute rest between sets

– Dumbbell Hammer Curls – 3 sets of 3-5 reps with 3 minute rest between sets

– Seated Incline Dumbbell Curls – 3 sets of 3-5 reps with 3 minute rest between sets

• Seated Incline Dumbbell Curls Clip

Thursday: Legs

Warm-up:

– 5 minute bike warm-up

– 30 seconds of jump rope

– A set of pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Leg Press: 4 sets of 3-5 reps with 3 minute rest between sets

– Romanian Deadlift: 4 sets of 3-5 reps with 3 minute rest between sets

– Split Squats: 4 sets of 3-5 reps with 3 minute rest between sets

• 2 sets on each side for a total of 4 sets

– Step-ups: 4 sets of 3-5 reps with 3 minute rest between sets

• 2 sets on each side for a total of 4 sets

– Calf Raises: 4 sets of 3-5 reps with 3 minute rest between sets

Friday: Shoulders/Core

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds of Jump Rope

– A Set of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Seated Dumbbell Shoulder Press- 4 sets of 3-5 reps with 3 minute rest

– Lateral raises – 3 sets of 3-5 reps with 3 minute rest

– Front Raises – 3 sets of 3-5 reps with 3 minute rest

– Circuit of core work: Complete this circuit, take a 2 minute rest, and repeat 2 additional times for a total of 3 sets

• Front Planks – until failure
• Sit-up to V-up- 25 reps
• Heals to the Heaven – 25 reps
• Scissor Kicks – 20 reps
• The Fighter – 10 repsMason Twists – until failure
  • Going from the middle to the right to the middle to the left = 1 rep

Saturday: Cardio (stationary bike)

Warm-up:

– 5 minute warm-up on the stationary bike

The Workout:

– Find a speed that you consider to be an all-out sprint and find a speed that you consider to be very moderate-paced and not too difficult

• For one minute, start with the moderate pace
• Right after that minute is up, move to a sprint for a full minute
• Then go for a minute of moderate pace followed again by a minute of a full sprint, etc.
• Repeat this for 30 minutes so it will be a total of 15 sprints and 15 minutes of moderate-paced

– After completing the 30 minute workout, complete a 5 minute cool-down on the stationary bike at a very light pace

Sunday: Off

 

Weeks 9-12 of the Building Strength and Endurance Workout

– Will consist of workouts similar to weeks 1-4

– You will be working out 6 days a week

-These workouts will be intense and consist of circuits with no rest between exercises

– After each a circuit, a 2 minute rest will be taken, before completing additional circuits.

Monday: Chest/Back

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds Of Jump Rope

– A Set Of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Assisted Neutral Grip Pull-Up (15 reps)

– Dumbbell Bench Press (15 reps)

– Assisted Wide Pull-Ups (15 reps)

– Incline Bench Press (15 reps)

• Incline Bench Press Clip

– Seated Row (15 reps)

– Dumbbell Flies (15 reps)

• Dumbbell Flies Clip

– Lat Pulldown Close Grip (15 reps)

• Lat Pulldown Close Grip Clip

– Side-So-Side Pushup (Until failure)

After finishing the circuit, take a 2 minute rest and repeat for a total of 3 sets

Tuesday: Arms and core

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds Of Jump Rope

– A Set Of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Standing Dumbbell Shoulder Press (15 reps)

– Standing Dumbbell Hammer Curls (15 reps)

– Overhead Dumbbell Triceps Extension (15 reps)

– Lateral Raises (15 reps)

– Standing Dumbbell Curls (15 reps)

– Triangle Push-ups (until failure)

• Triangle Push-Ups Clip

– Front Raises (15 reps)

– Crunch and Hold (until failure)

– Captain’s Chair Leg Raises (until failure)

– After finishing the circuit, take a 2 minute rest, and repeat for a total of 3 sets.

Wednesday: Legs

Warm-up:

– 5 minute Bike Warm-Up

– 30 Seconds of jump Rope

– A Set of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Dumbbell Squats (15 reps)

– Squat Jumps (15 reps)

– Romanian Dead Lifts (15 reps)

– Leg Press (15 reps)

– Split Squats (15 reps each side)

– Split Squat Jumps (15 reps each side)

– Calf Raises (15 reps)

– Scissor Kicks (until failure)

– The Fighter (until failure)

After finishing the circuit, take a 2 min rest and repeat for a total of 3 sets

Thursday: Upper body

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds Of Jump Rope

– A Set Of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Flat Bench Press (15 reps)

– Lat Pulldown (15 reps)

– Staggered Push-ups (until failure)

– Dumbbell Bent Over Row (15 reps)

– Side-to-Side Push-ups (until failure)

– Neutral Grip Assisted Pull-up (15 reps)

– Standing Shoulder Press (15 reps)

– Barbell Bicep Curls (15 reps)

–  Overhead Dumbbell Triceps Extension (15 reps)

After finishing the workout, take a 2 minute rest and repeat for a total of 3 circuits.

Friday: Plyometrics (jumping)

Warm-up:

– 5 minute Bike Warm-up

–  30 Seconds of Jump Rope

– A Set of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

–  Broad Jumps (10 jumps)

–  2-legged jumps onto a plyo (short for plyometrics) box (15 reps)

• Find a plyo box at your gym
• Before jumping onto the box, get into an athletic stance with your legs shoulder width apart with your knees bent, and keep your chest up
• Use your arms to thrust yourself onto the box
• Then jump off the box onto the floor opposite of the side you initially started on
• Land in an athletic position and jump again
• This is one rep

–  1-legged jump onto a plyo box (15 reps each leg)

• This is similar to the 2-legged jumps except you will do each leg separately
• Find a plyo box that is smaller than the one used for 2-legged jumps
• With your legs shoulder width apart in an athletic stance and chest kept up, jump onto the box
• After jumping onto the box, immediately jump off the box and then jump back onto the box, etc.
• These are quick jumps so there is no rest in between jumps

– Split squat jumps (15 jumps both sides)

–  Squat jumps (15 jumps)

• Squat Jumps Clip

– Calf jumps (50 jumps)

After the circuit, take a 2 minute rest and repeat for a total of 4 circuits.

Saturday: Full-Body Workout

Warm-up:

– 5 Minute Bike Warm-Up

– 30 Seconds of Jump Rope

– A Set of Pushups (just to get the blood flowing)

– Arm Circles

The Workout:

– Assisted Neutral Pull-up (15 reps)

– Staggered Push-ups (until failure)

• Staggered Push-Ups Clip

– Dumbbell Squats (15 reps)

– Assisted Wide-Grip Pull-up (15 reps)

–  Side-to-Side Push-ups (until failure)

– Romanian Deadlifts (15 reps)

–  Dumbbell Bicep Curls (15 reps)

–  Assisted Dips (15 reps)

• On the same machine as the assisted pull-ups, there is also assisted dips
• To do a dip, grab both handle bars
• Lower your body so that your elbows are at a 90 degree angle
• Hold for 2 seconds and push your body back up to starting position
• Use just enough assisted weight to allow you to complete 15 reps

– Lateral/Front Raises (10 reps for lateral raises followed by 10 reps for front raises)

– Crunch and Holds (until failure)

– Scissor Kicks (until failure)

Take a minute rest and complete 2 additional circuits for a total of 3 circuits

You have finished the building strength and endurance workout plan!

Put It into Practice: 3 Impactful Takeaways to Implement

• Detailed 3-month workout plan: This blog post provides a detailed 3-month workout plan that is great for building strength and endurance. It consists of 3 phases of workouts and is for intermediate to advanced bodybuilders who want to build strength and endurance.
• Constantly changing workouts: This workout plan is great because the workouts are constantly changing and do not allow the body to adapt which will be great for building strength and endurance.
• Listen to your body: This workout plan is very challenging and will push your body to the limit. It is very important to listen to what your body is telling you. If you feel like you cannot complete a workout and you need a break, take it! It will let you know when enough is enough