Endurance Path 5
Science Behind the Plan:
"During my time training with endurance athletes," Sarah explains, "I developed this approach that uses a wave-loading pattern of muscle groups to create metabolic conditioning effects while preventing complete fatigue of any single muscle group. The arrangement allows for partial recovery while maintaining an elevated heart rate—perfect for building that staying power you need."
6-Week Program:
Week 1-2: Endurance Base Building
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Circuit format: Complete 3 rounds of all exercises with minimal rest
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Day 1: ~w@~w@ (legs, chest, back, legs, chest, back)
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15 reps × 3 rounds per exercise
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Day 2: d^d^_ (core, arms, shoulders, core, arms, shoulders)
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15 reps × 3 rounds per exercise
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Day 3: ~@w@w (legs, back, chest, legs, back, chest)
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15 reps × 3 rounds per exercise
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Day 4: d_^d_^ (core, shoulders, arms, core, shoulders, arms)
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15 reps × 3 rounds per exercise
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Total volume per week: =540 reps
Week 3-4: Endurance Development
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Circuit format: Complete 3 rounds of all exercises with minimal rest
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Day 1: w@d@ (legs, chest, legs, back, core, back)
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18 reps × 3 rounds per exercise
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Day 2: ^_^_dd (arms, shoulders, arms, shoulders, core, core)
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18 reps × 3 rounds per exercise
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Day 3: @~@~wd (back, legs, back, legs, chest, core)
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18 reps × 3 rounds per exercise
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Day 4: ^^dd (shoulders, arms, shoulders, arms, core, core)
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18 reps × 3 rounds per exercise
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Total volume per week: =648 reps
Week 5-6: Endurance Mastery
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Circuit format: Complete 4 rounds of all exercises with minimal rest
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Day 1: ~w@d~w (legs, chest, back, core, legs, chest)
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15 reps × 4 rounds per exercise
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Day 2: @d^_^_ (back, core, arms, shoulders, arms, shoulders)
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15 reps × 4 rounds per exercise
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Day 3: w~@dw~ (chest, legs, back, core, chest, legs)
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15 reps × 4 rounds per exercise
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Day 4: @d_^_^ (back, core, shoulders, arms, shoulders, arms)
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15 reps × 4 rounds per exercise
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Total volume per week: =680 reps