Endurance Power Cycle (EPC) Program

Aiden JM Kim

The purpose of this workout program is to build a balanced combination of strength, muscular endurance, and cardiovascular fitness through a structured approach that alternates high-intensity resistance training with focused cardio sessions. By incorporating strategic recovery periods and a deload week, the program aims to maximize physical performance, promote muscle growth, and prevent injury through sustainable progress. This approach is ideal for those seeking comprehensive fitness improvement, emphasizing power development, stamina, and smart recovery for long-term health and strength gains.

Rest between exercises is set at 1 minute 30 seconds to 2 minutes. For the main exercises (A), if the final set exceeds 22 repetitions, a weight increase will be implemented to apply progressive overload. The final 5th week is a deload period, focusing on muscular and nervous system recovery, allowing the body to fully recuperate and prepare for the next training cycle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Dumbbell)

Bench Press (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Cable Crunch

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Bicep Curl (Barbell)

Hanging Leg Raise

VO2 Max Intervals

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Aiden JM Kim