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3-day home endurance workout plan Bodyweight Stamina Builder

Three long sessions of continuous bodyweight work, building the stamina to keep moving for the better part of an hour.

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 12 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

4 exercises · 16 sets · ~69 min

4 exercises · 19 sets · ~70 min

4 exercises · 15 sets · ~66 min

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

New to training: Aerobic Base Builder, beginner, 3 days a week, with equipment.
Can train 4 days a week: Endurance Machine Split, intermediate, 4 days a week, with equipment.
Training in a gym: Endurance Volume Block, advanced, 5 days a week, with equipment.

Each week is 50 working sets across 12 exercises, about 3 h 25 min in total.

Sets run from 15 to 40 reps, with 0:40 to 0:45 of rest between them.

Main muscles: Glutes, Quads, Chest, Abs.

Endurance builds by doing a little more work at the same effort.

Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Endurance Volume Block, the same goal at advanced level, 5 days a week, with equipment.