Strength/endurance/hypertrophy

Unlock your potential with this comprehensive 5-week Strength/Endurance/Hypertrophy program designed for dedicated lifters. Committing to four days a week, you'll blend cardio sessions like running with high-intensity bodyweight exercises and barbell lifts to build muscle and enhance endurance. Each workout is strategically crafted to challenge your limits, ensuring you develop strength while increasing your hypertrophy and stamina. Get ready to transform your physique and elevate your fitness game!

The purpose of this program is to conserve a busy lifestyle and still be able to hit the gym effectively for athleticism and physique. 

The program is 4 days a week for 5 weeks; each workout lasting around an hour. It contains many different compound movements, muscle isolations, and cardio that I found that I like. The 5th week is a de-load week. 

Tweak any of it to your desire!

Once the program is ran through, repeat with heavier weight or more reps. 

As labeled, this program mainly focuses on strength, endurance and hypertrophy in that order. Meaning this is mainly strength training and endurance, although you can achieve swol. This program isn’t perfect, so be aware and listen to your body and make changes if needed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Jump Squat

Hanging Leg Raise

Russian Twist (Dumbbell)

Sit Up

Plank

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Leg Press

Seated Calf Raise

Standing Calf Raise

Clean Deadlift

Split Squat (Dumbbell)

Goblet Squat

Step-Up (Weighted)

Leg Curl

Seated Row (Cable)

Dumbbell Row

Face Pull

Spider Curl

21s (EZ Bar)

Wrist Curls

Chest Press (Machine)

Incline Chest Press (Machine)

Push Up

Seated Military Press (Smith Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Rack Pull (Barbell)

Chest Supported Row (Machine)

Lat Pulldown

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Shrug (Barbell)

Back Extension

Pull-Up (Bodyweight)

Lat Pulldown (Single Arm)

Upright Row (Barbell)

Hammer Curl (Dumbbell)

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Kickback

Split Squat (Smith Machine)

Seated Hamstring Curl

Single Arm Farmer Carry

Calf Raise (Machine)

Lunge (Dumbbell)

Farmer's Walk (Weighted)

Shoulder Press (Machine)

Landmine Press

Seated Dip (Machine)

Dip (Assisted)

V-Handle Tricep Pushdown (Cable)

Seated Shoulder Press (Dumbbell)

De-load

Squat (Paused)

Side Plank

Bird Dog

Inverted Row

Light Jog

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