Scribd
Upload
49 views10 pages

Muscular Endurance Block: Week 1

The document outlines a 10-week training program divided into blocks focusing on muscular endurance, strength, power, and undulating training. Each block provides exercises and sets/reps for each day of a given week, progressing in difficulty over multiple weeks for the endurance and strength blocks. The power block incorporates supersets while the undulating block varies exercises types each week for full body training.

Uploaded by

Bruno Lopes
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
49 views10 pages

Muscular Endurance Block: Week 1

The document outlines a 10-week training program divided into blocks focusing on muscular endurance, strength, power, and undulating training. Each block provides exercises and sets/reps for each day of a given week, progressing in difficulty over multiple weeks for the endurance and strength blocks. The power block incorporates supersets while the undulating block varies exercises types each week for full body training.

Uploaded by

Bruno Lopes
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 10

Muscular Endurance Block

Ladder 1 7.5 minutes

Week 1
Exercise

Day 1

Day 2

Day 3

Day 4

Di culty Ladder 2 7.5 minutes Exercise

Di culty Ladder 3 7.5 minutes Exercise

Di culty Ladder 4 7.5 minutes Exercise

Di culty

Muscular Endurance Block


Ladder 1 7.5 minutes

Week 2
Exercise

Day 1

Day 2

Day 3

Day 4

Di culty Ladder 2 7.5 minutes Exercise

Di culty Ladder 3 7.5 minutes Exercise

Di culty Ladder 4 7.5 minutes Exercise

Di culty

Strength Block

Interval Set
Week 3
Day 1 Day 2 Day 3 Day 4

Set 1

Exercise

Reps Set 2 Exercise

Reps Set 3 Exercise

Reps Set 4 Exercise

Reps

Strength Block

Interval Set
Week 4
Day 1 Day 2 Day 3 Day 4

Set 1

Exercise

Reps Set 2 Exercise

Reps Set 3 Exercise

Reps Set 4 Exercise

Reps

Power Block

Supersets
Week 5
Day 1 Day 2 Day 3 Day 4

Superset 1

Exercise 1 of 2 Exercise 2 of 2 Reps

Superset 2

Exercise 1 of 1 Exercise 2 of 2 Reps

Superset 3

Exercise 1 of 2 Exercise 2 of 2 Reps

Superset 4

Exercise 1 of 2 Exercise 2 of 2 Reps

Power Block

Supersets
Week 6
Day 1 Day 2 Day 3 Day 4

Superset 1

Exercise 1 of 2 Exercise 2 of 2 Reps

Superset 2

Exercise 1 of 1 Exercise 2 of 2 Reps

Superset 3

Exercise 1 of 2 Exercise 2 of 2 Reps

Superset 4

Exercise 1 of 2 Exercise 2 of 2 Reps

Undulating Block
Week 7
Day 1 Push Ladders Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Supersets Day 3 Pull Interval Sets Day 4 Core Tabatas Stappers Day 5

Undulating Block
Week 8
Day 1 Push Tabatas Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Ladders Day 3 Pull Supersets Day 4 Core Interval Sets Stappers Day 5

Undulating Block
Week 9
Day 1 Push Interval Sets Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Tabatas Day 3 Pull Ladders Day 4 Core Supersets Stappers Day 5

Undulating Block
Week 10
Day 1 Push Supersets Exercise 1 Exercise 2 Exercise 3 Exercise 4 Notes: Notes: Notes: Notes: Notes: Day 2 Leg Interval Sets Day 3 Pull Tabatas Day 4 Core Ladders Stappers Day 5

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy