Athletic Endurance 2 (Mike Johnson)

Science Behind the Plan:

"Athletic endurance combines stamina with strength," explains Mike. This endurance-focused plan develops the ability to sustain effort over time while maintaining power output. The program implements strategic volume progression and minimal rest periods to challenge both the cardiovascular system and muscular endurance.

6-Week Program:

Week 1-2: Endurance Foundation

Day 1: ~w@d^_ (legs, chest, back, core, arms, shoulders)
Circuit format: 3 rounds with 45 sec rest between rounds
15 reps per exercise
Total volume: =270 reps per workout
Day 2: ~w@d^_ (legs, chest, back, core, arms, shoulders)
Circuit format: 3 rounds with 45 sec rest between rounds
15 reps per exercise
Total volume: =270 reps per workout
Weekly volume: =540 reps

Week 3-4: Endurance Development

Day 1: ~w@d^_~ (legs, chest, back, core, arms, shoulders, legs)
Circuit format: 3 rounds with 30 sec rest between rounds
15 reps per exercise
Total volume: =315 reps per workout
Day 2: ~w@d^_~ (legs, chest, back, core, arms, shoulders, legs)
Circuit format: 3 rounds with 30 sec rest between rounds
15 reps per exercise
Total volume: =315 reps per workout
Weekly volume: =630 reps

Week 5-6: Endurance Mastery

Day 1: ~w@d^_~w (legs, chest, back, core, arms, shoulders, legs, chest)
Circuit format: 3 rounds with 20 sec rest between rounds
12 reps per exercise
Total volume: =288 reps per workout
Day 2: ~w@d^_~w (legs, chest, back, core, arms, shoulders, legs, chest)
Circuit format: 3 rounds with 20 sec rest between rounds
12 reps per exercise
Total volume: =288 reps per workout
Weekly volume: =576 reps

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