Eagle Endurance

by Amadeo Z.

1 athletes joined

Program Description

**Eagle Endurance** is a dynamic 4-week program designed to elevate your fitness level through 12 intense sessions each week. This program combines strength training and cardio, ensuring a balanced approach to building muscle and enhancing endurance. You'll engage in a variety of exercises, including supersets and bodyweight movements, targeting all major muscle groups while keeping your heart rate up. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 22, 2026 04:14
Last Edited
Jan 23, 2026 07:44

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

11%

Triceps

11%

Quadriceps

8.8%

Front Delts

8.8%

Glutes

8.4%

Chest

8.1%

Lats

8.1%

Upper Back

8.1%

Abs

5.1%

Cardio

5.1%

Middle Delts

4.4%

Biceps

Lower Back

3.3%

Adductors

1.8%

Abductors

1.5%

Forearms

1.1%

Rear Delts

0.7%

Other

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat to Press (Dumbbell)

12 reps

15 reps

20 reps

25 reps

Bulgarian Split Squat (Bodyweight)

20 reps

Hyperextension

20 reps

Leg Curl

20 reps

Leg Extension

20 reps

Hip Adductor (Machine)

20 reps

Hip Abductor (Machine)

20 reps

Abs Crunch (Bodyweight)

100 reps

Cardio (Zone 2)

55 reps

Day 1

Squat to Press (Dumbbell)

12 reps

15 reps

20 reps

25 reps

Bulgarian Split Squat (Bodyweight)

20 reps

Hyperextension

20 reps

Leg Curl

20 reps

Leg Extension

20 reps

Hip Adductor (Machine)

20 reps

Hip Abductor (Machine)

20 reps

Abs Crunch (Bodyweight)

100 reps

Cardio (Zone 2)

55 reps

Day 1

Squat to Press (Dumbbell)

12 reps

15 reps

20 reps

25 reps

Bulgarian Split Squat (Bodyweight)

20 reps

Hyperextension

20 reps

Leg Curl

20 reps

Leg Extension

20 reps

Hip Adductor (Machine)

20 reps

Hip Abductor (Machine)

20 reps

Abs Crunch (Bodyweight)

100 reps

Cardio (Zone 2)

55 reps

Day 1

Squat to Press (Dumbbell)

12 reps

15 reps

20 reps

25 reps

Bulgarian Split Squat (Bodyweight)

20 reps

Hyperextension

20 reps

Leg Curl

20 reps

Leg Extension

20 reps

Hip Adductor (Machine)

20 reps

Hip Abductor (Machine)

20 reps

Abs Crunch (Bodyweight)

100 reps

Cardio (Zone 2)

55 reps

Day 2

Push Up

25 reps

Chin-Up (Weighted)

15 reps

14 reps

13 reps

12 reps

Dip (Bodyweight)

AMRAP

Inverted Row

20 reps

Lying Leg Raise

50 reps

Russian Twist

100 reps

Hammer Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Cardio (LISS)

4 mins

3 mins

1 mins

Day 2

Push Up

25 reps

Chin-Up (Weighted)

15 reps

14 reps

13 reps

12 reps

Dip (Bodyweight)

AMRAP

Inverted Row

20 reps

Lying Leg Raise

50 reps

Russian Twist

100 reps

Hammer Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Cardio (LISS)

4 mins

3 mins

1 mins

Day 2

Push Up

25 reps

Chin-Up (Weighted)

15 reps

14 reps

13 reps

12 reps

Dip (Bodyweight)

AMRAP

Inverted Row

20 reps

Lying Leg Raise

50 reps

Russian Twist

100 reps

Hammer Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Cardio (LISS)

4 mins

3 mins

1 mins

Day 2

Push Up

25 reps

Chin-Up (Weighted)

15 reps

14 reps

13 reps

12 reps

Dip (Bodyweight)

AMRAP

Inverted Row

20 reps

Lying Leg Raise

50 reps

Russian Twist

100 reps

Hammer Curl (Dumbbell)

15 reps

Lateral Raise (Dumbbell)

15 reps

Cardio (LISS)

4 mins

3 mins

1 mins

Day 3

Chest Press (Machine)

25 reps

Chest Supported Row (Machine)

25 reps

Wall Sit

3 mins

Nordic Curl

15 reps

Plank

3 mins

Side Plank

1 mins

Walking Lunge

40 reps

Bike Ergometer cardiovascular

35 mins

RPE 6.5

Day 3

Chest Press (Machine)

25 reps

Chest Supported Row (Machine)

25 reps

Wall Sit

3 mins

Nordic Curl

15 reps

Plank

3 mins

Side Plank

1 mins

Walking Lunge

40 reps

Bike Ergometer cardiovascular

35 mins

RPE 6.5

Day 3

Chest Press (Machine)

25 reps

Chest Supported Row (Machine)

25 reps

Wall Sit

3 mins

Nordic Curl

15 reps

Plank

3 mins

Side Plank

1 mins

Walking Lunge

40 reps

Bike Ergometer cardiovascular

35 mins

RPE 6.5

Day 3

Chest Press (Machine)

25 reps

Chest Supported Row (Machine)

25 reps

Wall Sit

3 mins

Nordic Curl

15 reps

Plank

3 mins

Side Plank

1 mins

Walking Lunge

40 reps

Bike Ergometer cardiovascular

35 mins

RPE 6.5

Day 1

Squat to Press (Dumbbell)

1 Set

12 Reps

15 Reps

20 Reps

25 Reps

Bulgarian Split Squat (Bodyweight)

3 Sets

20 Reps

Hyperextension

3 Sets

20 Reps

Leg Curl

3 Sets

20 Reps

Leg Extension

3 Sets

20 Reps

Hip Adductor (Machine)

2 Sets

20 Reps

Hip Abductor (Machine)

2 Sets

20 Reps

Abs Crunch (Bodyweight)

1 Set

100 Reps

Cardio (Zone 2)

1 Set

55 Reps

Day 2

Push Up

4 Sets

25 Reps

Chin-Up (Weighted)

1 Set

15 Reps

14 Reps

13 Reps

12 Reps

Dip (Bodyweight)

4 Sets

AMRAP

Inverted Row

4 Sets

20 Reps

Lying Leg Raise

1 Set

50 Reps

Russian Twist

1 Set

100 Reps

Hammer Curl (Dumbbell)

2 Sets

15 Reps

Lateral Raise (Dumbbell)

2 Sets

15 Reps

Cardio (LISS)

2 Sets

4 mins

3 mins

1 mins

Day 3

Chest Press (Machine)

3 Sets

25 Reps

Chest Supported Row (Machine)

3 Sets

25 Reps

Wall Sit

1 Set

3 mins

Nordic Curl

3 Sets

15 Reps

Plank

1 Set

3 mins

Side Plank

1 Set

1 mins

Walking Lunge

1 Set

40 Reps

Bike Ergometer cardiovascular

1 Set

35 mins

@6.5