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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
    Jun 18, 2025 10:54

Summary

Unlock your potential with this comprehensive 12-week Endurance Strength Training Program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of exercises targeting your back, legs, and core, using equipment like kettlebells and barbells to build strength and endurance. Each session is structured to progressively challenge you, ensuring steady improvement while keeping workouts dynamic and effective. Get ready to transform your body and boost your performance!
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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
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