Ultimate Endurance 3 (Ethan "Gold" Harris) Science Behind the Plan: "Ultimate endurance requires efficient energy systems and supreme mental fortitude," says Ethan. This specialized plan develops work capacity, lactate threshold, and cardiovascular efficiency for superior endurance. The program implements specific conditioning protocols and density training to progressively build metabolic capacity.
6-Week Program: Week 1-2: Endurance Foundation
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Pull/core conditioning
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8 reps × 3 sets per exercise with minimal rest periods
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Arm/support conditioning
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8 reps × 3 sets per exercise with circuit-style formatting
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Full body conditioning
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10 reps × 3 sets per exercise with timed intervals
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Total volume per week: =528 reps
Week 3-4: Endurance Development
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Pull/core conditioning
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6 reps × 4 sets per exercise with EMOM protocol (Every Minute On the Minute)
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Arm/support conditioning
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6 reps × 4 sets per exercise with density training
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Full body conditioning
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8 reps × 4 sets per exercise with Tabata-inspired intervals
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Total volume per week: =576 reps
Week 5-6: Endurance Mastery
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Day 1: kkapa!! (back, back, abs, traps, abs, overall, overall) - Pull/core conditioning
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4 reps × 6 sets per exercise with complex conditioning ladders
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Day 2: ifthmja (biceps, forearms, triceps, shoulders, arms, hips, abs) - Arm/support conditioning
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4 reps × 6 sets per exercise with advanced metabolic circuits
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Full body conditioning
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6 reps × 5 sets per exercise with limited recovery protocols
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Total volume per week: =564 reps