Workout Routine

Free

Endurance Training Program (Muscle Endurance & Fat Loss)

by VAE VICTVS

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Program Structure • Duration: 3-4 weeks.

• Goals: 12-20 reps per set, lighter weights, and more conditioning-based exercises.

• Key Exercises: Lighter compound exercises (bodyweight squats, push-ups, pull-ups) and high-rep accessory work.

• Frequency: 4-5 days per week, incorporating conditioning and lighter weights.

Progression Plan

  1. Progressive Load (Weeks 1-4) • Rucking: Increase weight by 5 lbs every 2 weeks. • Sprints: Shorten rest times by 5-10 sec per week. • Circuit Work: Increase total rounds by 1 every 2 weeks.

  2. Peak & Transition (Weeks 5-6) • Week 5: Push max endurance limits (longest ruck, hardest combat session). • Week 6: Deload Week (reduce intensity by 20-30%, focus on recovery & mobility).

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1: Long Distance (Endurance & Cardio)

50lb Ruck March @ 6-8 Miles

Set
Time
Rest time
1
999 sec
120 sec
2
999 sec
100 sec
3
999 sec
120 sec
4
999 sec
120 sec
5
999 sec
120 sec
6
999 sec
120 sec
7
999 sec
120 sec
8
999 sec
120 sec

50lb Ruck March @ 6-8 Miles

8×999 s

Day 2: Conditioning & Speed Training

400m Sprint

Set
Reps
Rest time
1
6
60 sec
2
6
60 sec

400m Sprint

2×6

Heavy Bag

Set
Time
Rest time
1
180 sec
30 sec
2
180 sec
30 sec
3
180 sec
30 sec
4
180 sec
30 sec
5
180 sec
30 sec

Heavy Bag

5×180 s

push-ups

Set
Reps
Rest time
1
12 +
amrap
40 sec
2
12 +
amrap
40 sec
3
12 +
amrap
40 sec
4
12 +
amrap
40 sec
5
12 +
amrap
40 sec

push-ups

5×12+

Day 3: Strength-Endurance Hybrid

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
30 sec
2
80% 1RM
120 lbs
8
30 sec
3
80% 1RM
120 lbs
8
30 sec

deadlift

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
6
90 sec
2
85% 1RM
95 lbs
6
90 sec
3
85% 1RM
95 lbs
6
90 sec
4
85% 1RM
95 lbs
6
90 sec

pullup

4×6

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
30 sec
2
85% 1RM
21 lbs
8
30 sec
3
85% 1RM
21 lbs
8
30 sec

farmer's carry

3×8

Sled Push

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
6
30 sec
2
85% 1RM
95 lbs
6
30 sec
3
85% 1RM
95 lbs
6
30 sec
4
85% 1RM
95 lbs
6
30 sec

Sled Push

4×6

Kettlebell Swing

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
28 lbs
8
30 sec
2
85% 1RM
28 lbs
8
30 sec
3
85% 1RM
28 lbs
8
30 sec
4
85% 1RM
28 lbs
8
30 sec

Kettlebell Swing

4×8

Day 4: Hill Sprints & Mobility

Stretch/Yoga

Set
Time
Rest time
1
300 sec
30 sec
2
300 sec
30 sec
3
300 sec
30 sec
4
300 sec
30 sec

Stretch/Yoga

4×300 s

Sandbag Training

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
12
60 sec
2
80% 1RM
90 lbs
12
60 sec
3
80% 1RM
90 lbs
12
60 sec
4
80% 1RM
90 lbs
12
60 sec

Sandbag Training

4×12

50-100M Hill Sprint

Set
Reps
Rest time
1
4 +
amrap
30 sec
2
4 +
amrap
30 sec

50-100M Hill Sprint

2×4+

Day 5: Agility Training (Circuit)

Rope Climb

Set
Time
Rest time
1
150 sec
40 sec
2
150 sec
40 sec
3
150 sec
40 sec
4
150 sec
40 sec

Rope Climb

4×150 s

Bear Crawl

Set
Time
Rest time
1
150 sec
30 sec
2
150 sec
30 sec
3
150 sec
30 sec
4
150 sec
30 sec

Bear Crawl

4×150 s

Box Jump

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec
4
12 +
amrap
30 sec

Box Jump

4×12+

Tire Flips

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8
60 sec
2
85% 1RM
95 lbs
8
60 sec
3
85% 1RM
95 lbs
8
60 sec
4
85% 1RM
95 lbs
8
60 sec
5
85% 1RM
95 lbs
8
60 sec

Tire Flips

5×8

Heavy Bag/Shadow Boxing

Set
Time
Rest time
1
600 sec
45 sec
2
600 sec
45 sec

Heavy Bag/Shadow Boxing

2×600 s

Day 6: Active Recovery/Low Impact Cardio

Mobility Drill

Set
Time
Rest time
1
150 sec
30 sec
2
150 sec
30 sec

Mobility Drill

2×150 s

Light Ruck (25lbs, 2 Miles)

Set
Time
Rest time
1
900 sec
60 sec
2
900 sec
60 sec

Light Ruck (25lbs, 2 Miles)

2×900 s

Swim

Set
Time
Rest time
1
300 sec
60 sec
2
300 sec
60 sec
3
300 sec
60 sec

Swim

3×300 s

Day 7: Optional Endurance Test/Rest Day

Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
25 +
amrap
60 sec
2
70% 1RM
75 lbs
25 +
amrap
60 sec

Push-Ups

2×25+

Crunches

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
25 +
amrap
60 sec
2
70% 1RM
75 lbs
25 +
amrap
60 sec

Crunches

2×25+

Squats

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
20 +
amrap
60 sec
2
70% 1RM
75 lbs
20 +
amrap
60 sec

Squats

2×20+

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
6 +
amrap
60 sec
2
65% 1RM
70 lbs
6 +
amrap
60 sec
3
65% 1RM
70 lbs
6 +
amrap
60 sec

pullup

3×6+

5K Run

Set
Time
Rest time
1
900 sec
90 sec
2
900 sec
90 sec
3
900 sec
90 sec
4
900 sec
90 sec

5K Run

4×900 s