Muscle Strength, Size & Endurance

This workout program is for intermediate to advanced lifters and utilizes different rep-ranges in order to achieve muscle endurance, strength, and size. The workouts will be intense but you will both see, and feel the results.

Alternate the following week plans for 8-12 total weeks making sure to increase volume (weight or sets) every two weeks. Be sure to give yourself 2 days of rest each week.

As always, be sure to properly warm-up before each day and rest 2-3 minutes in between each set!

Week 1:

Day 1 – Upper Body Strength (stay heavier on strength days)

  • Bench Press- 5 sets (4 reps)
  • Incline Dumbbell Press – 3 sets (8 reps)
  • Pull-ups – 5 sets (6 reps)
  • Bent Over Barbell Row – 3 sets (8 reps)
  • EZ-Bar Curls – 2 sets (8 reps)
  • Dips – 2 sets (8 reps)

Day 2 – Lower Body Strength  (stay heavier on strength days)

  • Back Squat – 6 sets (2-3 reps)
  • Barbell Deadlift- 4 sets (5 reps)
  • Lunges – 3 sets (6 reps per leg)
  • Dumbbell Stiff-legged Deadlift – 2 sets (8 reps)
  • Leg Press Machine Calf Raises – 4 sets (6 reps)

Day 3 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

Day 4 – Upper Body Hypertrophy

  • Bench Press – 3 sets (8 reps)
  • Incline Bench Press – 3 sets (10 reps)
  • DB Shoulder Press – 3 sets (8 reps)
  • Chin-Ups – 4 sets (8 reps)
  • Dumbbell Curls – 4 sets (10 reps)
  • Tricep Pushdowns – 4 sets (10 reps)

Day 5 – Lower Body Hypertrophy

  • Back Squat – 4 sets (10 reps)
  • Barbell Deadlift – 2 sets (8 reps)
  • Leg Press – 3 sets (10 reps)
  • Lying Leg Curls – 4 sets (8 reps)
  • Leg Press Machine Calf Raises – 4 sets (10 reps)

Day 6 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

Day 7 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

Week 2:

Day 1 – Upper Body Strength

  • Bench Press – 6 sets (2 reps)
  • Incline Dumbbell Press – 3 sets (8 reps)
  • Weighted Pull-ups – 5 sets (6 reps)
  • Bent Over Barbell Row – 3 sets (8 reps)
  • EZ-Bar Curls – 2 sets (8 reps)
  • Weighted Dips – 2 sets (8 reps)

Day 2 – Lower Body Strength

  • Barbell Deadlift – 6 sets (2 reps)
  • Back Squat – 4 sets (5 reps)
  • Dumbbell Lunges – 3 sets (6 reps per leg) 
  • Dumbbell Stiff-Legged Deadlift – 2 sets (8 reps)
  • Leg Press Machine Calf Raises – 4 sets (6 reps)

Day 3 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

Day 4 – Upper Body Endurance

  • Bench Press – 3 sets (12 reps)
  • Incline Bench Press – 3 sets (15 reps)
  • Lateral Raises – 2 sets (15 reps)
  • Face-Pulls – 2 sets (20 reps)
  • Lat Pulldown – 3 sets (15 reps)
  • Cable Rows – 3 sets (15 reps)
  • Dumbbell Curls – 2 sets (20 reps)
  • Triceps Pushdowns – 2 sets (20 reps)

Day 5 – Lower Body Endurance

  • Back Squat – 4 sets (15 reps)
  • Stiff-Legged Deadlift – 3 sets (15 reps)
  • Leg Extensions – 3 sets (20 reps)
  • Lying Leg Curls – 4 sets (15 reps)
  • Leg Press Machine Calf Raises – 4 sets (20 reps)

Day 6 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

Day 7 – Rest or Fat burning workout (15-30 min HR=100-130bpm) or Cardio (HR above 130bpm)*

*For simple fat burning workout ideas please refer to the “HIIT Workouts” page under the “Workout Plans” menu.