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Tyler’s Strength and Endurance Training Program

by Tyler T.

Program Description

Beginner to Intermediate Training Program to Build Overall Strength, Power, Endurance and Cardiovascular Resilience. -Great for the Elderly to Build the Necessary Foundation for Cardiovascular Health and Injury Prevention. -Great for Young Athletes to Learn the Fundamentals of Lifting and Training for Sports and Everyday Fitness.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2024 03:07
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unlock your potential with Tyler’s Strength and Endurance Training Program, a comprehensive 4-week plan designed for serious lifters. Train three days a week with focused sessions targeting legs, push, and pull movements, utilizing essential equipment found in a garage gym. Each workout includes foundational exercises like squats, deadlifts, and bench presses, ensuring you build strength while enhancing endurance. Get ready to challenge yourself and see real results in just a month!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Deadlift (Barbell)
3
5-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Deadlift (Barbell)
3
5-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Deadlift (Barbell)
3
5-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
1-3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Deadlift (Barbell)
3
5-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
1-3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Overhead Press (Barbell)
3
5-10 reps
RPE 8
3
Dip (Bodyweight)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Overhead Press (Barbell)
3
5-10 reps
RPE 8
3
Dip (Bodyweight)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Overhead Press (Barbell)
3
5-10 reps
RPE 8
3
Dip (Bodyweight)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Overhead Press (Barbell)
3
5-10 reps
RPE 8
3
Dip (Bodyweight)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Shrug (Barbell)
3
10-20 reps
RPE 10
3
Wide Grip Pull-Up
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Shrug (Barbell)
3
10-20 reps
RPE 10
3
Wide Grip Pull-Up
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Shrug (Barbell)
3
10-20 reps
RPE 10
3
Wide Grip Pull-Up
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
2
Shrug (Barbell)
3
10-20 reps
RPE 10
3
Wide Grip Pull-Up
3
5-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Deadlift (Barbell)
3 Sets
5-10 Reps
@8
3
Farmer's Walk (Weighted)
3 Sets
1-3 mins
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
3
Dip (Bodyweight)
3 Sets
5-10 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@8
2
Shrug (Barbell)
3 Sets
10-20 Reps
@10
3
Wide Grip Pull-Up
3 Sets
5-10 Reps
@8