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Lincoln's Strenth and Endurance Training program

by Lincoln H.

Program Description

This program is built for functional strength, while incorporating stamina for increased athleticism

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 11:09
  • Last Edited
    Jun 18, 2025 11:50

Summary

Unleash your potential with Lincoln's Strength and Endurance Training Program, a comprehensive 10-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a mix of bodyweight and barbell exercises, focusing on building strength in your back, shoulders, and arms while enhancing overall endurance. Each session challenges you with high-intensity sets, ensuring you push your limits and achieve tangible results. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.7%
Upper Back
10.2%
Hamstrings
10.2%
Quadriceps
8.9%
Triceps
8.5%
Front Delts
8%
Chest
8%
Lats
7.1%
Abs
4.9%
Forearms
4.9%
Middle Delts
4.5%
Biceps
3.6%
Lower Back
3.6%
Other
3%
Rear Delts
2.2%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
2
Pendlay Row
3
6 reps
RPE 9.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Swim
1
30 mins
-
3
Stairmaster
1
30 mins
-
4
Swim
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
2
Pendlay Row
3
6 reps
RPE 9.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Swim
1
30 mins
-
3
Stairmaster
1
30 mins
-
4
Swim
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
2
Pendlay Row
3
6 reps
RPE 9.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Swim
1
30 mins
-
3
Stairmaster
1
30 mins
-
4
Swim
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
2
Pendlay Row
3
6 reps
RPE 9.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Swim
1
30 mins
-
3
Stairmaster
1
30 mins
-
4
Swim
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
2
Pendlay Row
3
6 reps
RPE 9.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9.5
4
Face Pull
3
15 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Swim
1
30 mins
-
3
Stairmaster
1
30 mins
-
4
Swim
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
4
Dip (Bodyweight)
3
12 reps
RPE 9.5
5
Explosive Bench Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Pendlay Row
3
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
8 reps
RPE 9.5
5A
Wrist Curls
3
12 reps
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
4
Dip (Bodyweight)
3
12 reps
RPE 9.5
5
Explosive Bench Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Pendlay Row
3
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
8 reps
RPE 9.5
5A
Wrist Curls
3
12 reps
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
4
Dip (Bodyweight)
3
12 reps
RPE 9.5
5
Explosive Bench Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Pendlay Row
3
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
8 reps
RPE 9.5
5A
Wrist Curls
3
12 reps
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
4
Dip (Bodyweight)
3
12 reps
RPE 9.5
5
Explosive Bench Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Pendlay Row
3
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
8 reps
RPE 9.5
5A
Wrist Curls
3
12 reps
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
4
Dip (Bodyweight)
3
12 reps
RPE 9.5
5
Explosive Bench Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Pendlay Row
3
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
8 reps
RPE 9.5
5A
Wrist Curls
3
12 reps
RPE 9.5
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
3
Zercher Front-Foot Elevated Split Squat
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
8 reps
RPE 9.5
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
3
Zercher Front-Foot Elevated Split Squat
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
8 reps
RPE 9.5
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
3
Zercher Front-Foot Elevated Split Squat
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
8 reps
RPE 9.5
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
3
Zercher Front-Foot Elevated Split Squat
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
8 reps
RPE 9.5
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
3
Zercher Front-Foot Elevated Split Squat
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
8 reps
RPE 9.5
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
2
Pendlay Row
3 Sets
6 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8.5
5
Hammer Curl
3 Sets
12 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
4
Dip (Bodyweight)
3 Sets
12 Reps
@9.5
5
Explosive Bench Press
3 Sets
12 Reps
@9
Day 3
1
Front Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9.5
3
Zercher Front-Foot Elevated Split Squat
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
@9.5
@9.5
5
Seated Hamstring Curl
3 Sets
10 Reps
@9.5