Endurance and relief

High-intensity training using supersets and interval cardio.

6 weeks 3 days/week

About this program

The "Endurance and relief" program runs for 6 weeks, 3 training days per week, suitable for intermediate level. It includes 3 training days and 19 exercises in total.

Day 1. Day 1: FullBody Circular

Goblet squats

3 sets · 15–20 reps · rest 30 sec

Pull-ups with a medium grip

3 sets · 10–15 reps · rest 30 sec

Push-ups

3 sets · 15–20 reps · rest 30 sec

Dumbbell Lunges

3 sets · 12–15 reps · rest 30 sec

Swing the dumbbells to the sides

3 sets · 15–20 reps · rest 30 sec

Buttock bridge

3 sets · 15–20 reps · rest 30 sec

Twisting

3 sets · 20–25 reps · rest 30 sec

Swing weights

3 sets · 15–20 reps · rest 60 sec

Day 2. Day 2: Cardio + Strength

Treadmill

1 sets · 20–20 reps ·

Barbell Squats

4 sets · 12–15 reps · rest 60 sec

Barbell pull in tilt

3 sets · 12–15 reps · rest 60 sec

Bench press

3 sets · 12–15 reps · rest 60 sec

Running

1 sets · 15–15 reps ·

Lifting the legs in the vise

3 sets · 15–20 reps · rest 45 sec

Day 3. Day 3: Interval training

Push-ups

4 sets · 15–20 reps · rest 30 sec

Bars on the chest

3 sets · 10–15 reps · rest 60 sec

Triceps bars

3 sets · 10–15 reps · rest 60 sec

Ski simulator

1 sets · 20–20 reps ·

Russian Twists

3 sets · 20–25 reps · rest 30 sec

Endurance and relief

About this program

Day 1. Day 1: FullBody Circular

Day 2. Day 2: Cardio + Strength

Day 3. Day 3: Interval training

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