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BoostcampPNG

Endurance Strength Training Program

by Gabi L.
1 athletes joined

Program Description

To help gain strength and endurance in resistance training.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2025 07:16
  • Last Edited
    Feb 04, 2025 04:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 7.5
5
Kettlebell Swing
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Kettlebell Swing
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Kettlebell Swing
1
2
20 reps
20 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
5
Kettlebell Swing
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
4
Hip Thrust (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Swing
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
5
Kettlebell Swing
1
2
25 reps
25 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8.5
5
Kettlebell Swing
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 8.5
5
Kettlebell Swing
3
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 10
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Back Extension (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Bent Over Row (Kettlebell)
1
2
10 reps
10 reps
-
RPE 7.5
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7.5
3
Bent Over Row (Kettlebell)
3
10 reps
RPE 7.5
4
Back Extension (Weighted)
3
10 reps
RPE 7.5
5
Hanging Leg Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
9 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Bent Over Row (Kettlebell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
9 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Bent Over Row (Kettlebell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
RPE 10
2
Lat Pulldown
1
2
15 reps
15 reps
RPE 7.5
RPE 8
3
Bent Over Row (Kettlebell)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8
3
Bent Over Row (Kettlebell)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8
3
Bent Over Row (Kettlebell)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8
3
Bent Over Row (Kettlebell)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Bent Over Row (Kettlebell)
3
12 reps
RPE 8.5
4
Back Extension (Weighted)
3
12 reps
RPE 8.5
5
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
12 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Bent Over Row (Kettlebell)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8.5
5
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Bent Over Row (Kettlebell)
3
15 reps
RPE 8.5
4
Back Extension (Weighted)
3
15 reps
RPE 8.5
5
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8.5
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7.5
5
Kettlebell Clean & Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
6
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Kettlebell Clean & Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Hanging Leg Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Kettlebell Clean & Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
9 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Kettlebell Clean & Press
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
1
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Kettlebell Clean & Press
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Kettlebell Clean & Press
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Kettlebell Clean & Press
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Kettlebell Clean & Press
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Kettlebell Clean & Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8
5
Kettlebell Clean & Press
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8.5
5
Kettlebell Clean & Press
3
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15 reps
RPE 10
2
Bench Press (Barbell)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8.5
5
Kettlebell Clean & Press
3
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Band)
4 Sets
8 Reps
@10
2
Bent Over Row (Kettlebell)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Back Extension (Weighted)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@8.5
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Hip Thrust (Bodyweight)
3 Sets
15 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@7.5
5
Kettlebell Swing
3 Sets
20 Reps
@8
Day 3
1
Dip (Weighted)
3 Sets
8 Reps
@8.5
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7.5
5
Kettlebell Clean & Press
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@8
6
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5