Rodney Jones

MUSCLE ENDURANCE

MUSCLE ENDURANCE

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This program is designed to enhance the ability of muscles to perform repetitive work over extended periods without fatigue. It typically focuses on increasing the duration and number of repetitions that muscles can sustain under a load, rather than building maximum strength or bulk. 1. Training Frequency: • 4 times per week: This frequency ensures enough stimulus for muscle adaptation while allowing for proper recovery. 2. Repetitions and Sets: • High Reps, Low to Moderate Weight: Focus on performing 12-20+ repetitions per set, with 2-4 sets for each exercise. • Rest periods are shorter, usually 30-60 seconds between sets to maintain intensity and train muscles for endurance. 3. Exercises: • Multi-joint (compound) exercises: These include movements like squats, lunges, push-ups, pull-ups, rows, and deadlifts, which work multiple muscle groups at once. This promotes overall endurance. • Isolation exercises: Include movements like bicep curls, leg extensions, or calf raises for specific muscle endurance if needed. 4. Tempo: • Controlled and steady pace: Focus on maintaining a moderate, controlled pace for both the concentric (lifting) and eccentric (lowering) phases of each movement. This helps with muscle endurance as you are sustaining tension for longer periods. 5. Cardiovascular Components: • Include low-intensity steady-state (LISS) cardio or high-intensity interval training (HIIT) to improve overall endurance, stamina, and cardiovascular conditioning. • Activities like cycling, running, walking, swimming, or rowing can be incorporated into the program. 6. Progression: • Increase either the number of repetitions or the total workout duration over time. • Gradually increase resistance as your endurance improves, but keep the focus on maintaining high repetitions. 7. Recovery: • Include active recovery days with light movement (like walking or stretching) and ensure adequate hydration, nutrition, and rest for muscle repair and growth.

Goal:
Lean Muscle
Bodyweight, Weight Lifting, Mobility, Full Body
4 weeks program 4 days/week 45-60 mins
Level:
Beginner
Goal:
Lean Muscle
Bodyweight, Weight Lifting, Mobility, Full Body
4 weeks program 4 days/week 45-60 mins
Level:
Beginner

Workouts

Week 1/Day 1 - Upper Body
Week 1/Day 1 - Upper Body
5.0
1
Chest, Beginner, Bodybuilding, Back, Toning, Arms, Strength, Upper Body, Gym
Week 1/Day 2 - Lower Body
Week 1/Day 2 - Lower Body
5.0
1
Week 1/Day 3 - Upper Body
Week 1/Day 3 - Upper Body
5.0
Week 1/Day 4 - Lower Body
Week 1/Day 4 - Lower Body
5.0
1
Week 2/Day 1 - Upper Body
Week 2/Day 1 - Upper Body
5.0
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
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Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
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Favorites
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Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Rodney Jones

Online personal trainer

Rodney has done a lot over the years to expand his knowledge of health & fitness. He is a former D1 Wrestler, who graduated from the University of Tennessee at Chattanooga in May of 2020. While in school he excelled athletically, Qualifying for the NCAA Wrestling Championships, and earning both pre-season and post season All-Conference Honors in his senior year. After graduating he tried out a few different styles of training, starting with CrossFit, Body building, and now powerlifting. This led to him getting his NASM CPT Certification and starting his business TBR Performance LLC ! Fitness is the avenue in which Rodney has chosen to have a positive impact on people’s lives, and we hope that he gets to have the same effect on you !

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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