Stummy Ache’s military muscle endurance program

by Gabriel E.

Program Description

3 week cycles, reducing reps each week to increase weight.

Program Overview

Level
Advanced
Goal
Bodyweight Fitness, Athletics
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Nov 21, 2024 02:52
Last Edited
Nov 24, 2024 07:41

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

1

Pull-Up (Weighted)

3

8 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

8 reps

-

Day 1

1

Pull-Up (Weighted)

3

7 reps

-

2

Bench Press (Barbell)

3

7 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

7 reps

-

Day 1

1

Pull-Up (Weighted)

3

6 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

6 reps

-

Day 1

1

Pull-Up (Weighted)

3

8 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

8 reps

-

Day 1

1

Pull-Up (Weighted)

3

7 reps

-

2

Bench Press (Barbell)

3

7 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

7 reps

-

Day 1

1

Pull-Up (Weighted)

3

6 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

6 reps

-

Day 1

1

Pull-Up (Weighted)

3

8 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

8 reps

-

Day 1

1

Pull-Up (Weighted)

3

7 reps

-

2

Bench Press (Barbell)

3

7 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

7 reps

-

Day 1

1

Pull-Up (Weighted)

3

6 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

6 reps

-

Day 1

1

Pull-Up (Weighted)

3

8 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

8 reps

-

Day 1

1

Pull-Up (Weighted)

3

7 reps

-

2

Bench Press (Barbell)

3

7 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

7 reps

-

Day 1

1

Pull-Up (Weighted)

3

6 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Bicep Curl (Dumbbell)

3

20 reps

-

4

Dip (Weighted)

3

6 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

6 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

20 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

5 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

18 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

4 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

16 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

6 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

20 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

5 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

18 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

4 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

16 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

6 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

20 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

5 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

18 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

4 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

16 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

6 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

20 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

5 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

18 reps

-

Day 2

1

Seated Hamstring Curl

2

12+ reps

-

2

Trap Bar Deadlift

2

4 reps

-

3

Leg Extension

2

12+ reps

-

4

Lunge (Dumbbell)

2

16 reps

-

Day 1

1

Pull-Up (Weighted)

3 Sets

8 Reps

-

2

Bench Press (Barbell)

3 Sets

8 Reps

-

3

Bicep Curl (Dumbbell)

3 Sets

20 Reps

-

4

Dip (Weighted)

3 Sets

8 Reps

-

Day 2

1

Seated Hamstring Curl

2 Sets

12+ Reps

-

2

Trap Bar Deadlift

2 Sets

6 Reps

-

3

Leg Extension

2 Sets

12+ Reps

-

4

Lunge (Dumbbell)

2 Sets

20 Reps

-