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.