Full Body Strength & Endurance (Advanced)
An advanced full-body program combining heavy lifting with metabolic conditioning for hybrid athletes.
3 days a week · 10 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Total Body A (Power Emphasis) — Maximal recruitment of muscle fibers
- Deadlifts: 3 × 3-5, rest 4 min (Work up to RPE 8-9.)
- Barbell Bench Press: 4 × 4-6, rest 3 min
- Box Jumps (Plyometric): 3 × 5-8, rest 90s
- Weighted Pull Ups: 3 × 6-10, rest 90s
- Push Press (Barbell): 3 × 5-8, rest 90s
- Russian Twists (Weighted): 3 × 15-20 (each side), rest 1 min
Day 2 - Active Recovery / Mobility — Facilitate recovery and flexibility
Rest day.
Day 3 - Total Body B (Strength Endurance) — Building work capacity and muscular endurance
6 exercises (Pro).
Day 4 - Active Recovery / Mobility — Facilitate recovery and flexibility
Rest day.
Day 5 - Total Body C (Conditioning Circuit) — High-intensity metabolic conditioning
5 exercises (Pro).
Run day 1 with no account