Beginning |
Intermediate |
Advanced |
Sample Intermediate Muscular Endurance Program |
Sample Advanced Muscular Endurance Program |
|
Whole Body
Primarily Machines
2–3 Times Per Week (48 Hours Between Workouts)
1–2 Sets, 12–15 Reps (65% 1RM)
30–60 Seconds Between Sets
8–12 Basic Exercises
Isolated Exercises
15–30 Minutes |
Whole Body
Mix Free Weights, Machines & Body Weight Exercises
3-6 Workouts Per Week
3–6 Sets, 15–30 Reps (50–65% 1RM)
30–60 Seconds Between Sets
10–12 Intermediate Exercises
Mixed Isolated & Compound Exercises
45 Minutes |
Whole Body
Primarily Free Weight & Body Weight Exercises
3-6 Workouts Per Week (24 hours Between Workouts)
3–6 Sets, 8–12 Reps (50–65% 1RM)
30–60 Seconds Between Sets
10–12 Advanced (Closed Chained) Level Exercises
Mixed Isolated & Compound Exercises
60–90 Minutes |