Workout Routine

Endurance Training Program (Muscle Endurance & Fat Loss)

by VAE VICTVS

Program Structure • Duration: 3-4 weeks.

• Goals: 12-20 reps per set, lighter weights, and more conditioning-based exercises.

• Key Exercises: Lighter compound exercises (bodyweight squats, push-ups, pull-ups) and high-rep accessory work.

• Frequency: 4-5 days per week, incorporating conditioning and lighter weights.

Progression Plan

  1. Progressive Load (Weeks 1-4) • Rucking: Increase weight by 5 lbs every 2 weeks. • Sprints: Shorten rest times by 5-10 sec per week. • Circuit Work: Increase total rounds by 1 every 2 weeks.

  2. Peak & Transition (Weeks 5-6) • Week 5: Push max endurance limits (longest ruck, hardest combat session). • Week 6: Deload Week (reduce intensity by 20-30%, focus on recovery & mobility).

Workouts

Day 1: Long Distance (Endurance & Cardio)

50lb Ruck March @ 6-8 Miles

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
–
–
5
100 sec
3
120 sec
4
120 sec
5
120 sec
6
120 sec
7
120 sec
8
120 sec

50lb Ruck March @ 6-8 Miles

8 sets

Day 2: Conditioning & Speed Training

400m Sprint

Set
Intensity
Weight
Reps
Rest time
1
6
60 sec
2
6
60 sec

400m Sprint

2 sets

Heavy Bag

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec

Heavy Bag

5 sets

push-ups

Set
Reps
Rest time
1
12 +
amrap
40 sec
2
12 +
amrap
40 sec
3
12 +
amrap
40 sec
4
12 +
amrap
40 sec
5
12 +
amrap
40 sec

push-ups

5 sets

Day 3: Strength-Endurance Hybrid

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
30 sec
2
80% 1RM
8
30 sec
3
80% 1RM
8
30 sec

deadlift

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
90 sec
2
85% 1RM
6
90 sec
3
85% 1RM
6
90 sec
4
85% 1RM
6
90 sec

pullup

4 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
30 sec
2
85% 1RM
8
30 sec
3
85% 1RM
8
30 sec

farmer's carry

3 sets

Sled Push

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
30 sec
2
85% 1RM
6
30 sec
3
85% 1RM
6
30 sec
4
85% 1RM
6
30 sec

Sled Push

4 sets

Kettlebell Swing

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
30 sec
2
85% 1RM
8
30 sec
3
85% 1RM
8
30 sec
4
85% 1RM
8
30 sec

Kettlebell Swing

4 sets

Day 4: Hill Sprints & Mobility

Stretch/Yoga

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Stretch/Yoga

4 sets

Sandbag Training

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
60 sec
2
80% 1RM
12
60 sec
3
80% 1RM
12
60 sec
4
80% 1RM
12
60 sec

Sandbag Training

4 sets

50-100M Hill Sprint

Set
Intensity
Weight
Reps
Rest time
1
4 +
amrap
30 sec
2
4 +
amrap
30 sec

50-100M Hill Sprint

2 sets

Day 5: Agility Training (Circuit)

Rope Climb

Set
Intensity
Weight
Reps
Rest time
1
40 sec
2
40 sec
3
40 sec
4
40 sec

Rope Climb

4 sets

Bear Crawl

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Bear Crawl

4 sets

Box Jump

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec
4
12 +
amrap
30 sec

Box Jump

4 sets

Tire Flips

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
85% 1RM
8
60 sec
3
85% 1RM
8
60 sec
4
85% 1RM
8
60 sec
5
85% 1RM
8
60 sec

Tire Flips

5 sets

Heavy Bag/Shadow Boxing

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec

Heavy Bag/Shadow Boxing

2 sets

Day 6: Active Recovery/Low Impact Cardio

Mobility Drill

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Mobility Drill

2 sets

Light Ruck (25lbs, 2 Miles)

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Light Ruck (25lbs, 2 Miles)

2 sets

Swim

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Swim

3 sets

Day 7: Optional Endurance Test/Rest Day

Push-Ups

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
25 +
amrap
60 sec
2
70% 1RM
25 +
amrap
60 sec

Push-Ups

2 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
25 +
amrap
60 sec
2
70% 1RM
25 +
amrap
60 sec

Crunches

2 sets

Squats

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
20 +
amrap
60 sec
2
70% 1RM
20 +
amrap
60 sec

Squats

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
6 +
amrap
60 sec
2
65% 1RM
6 +
amrap
60 sec
3
65% 1RM
6 +
amrap
60 sec

pullup

3 sets

5K Run

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec
3
90 sec
4
90 sec

5K Run

4 sets