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5-day home muscular endurance workout plan Calisthenics Endurance Ladder

Five days climbing rep ladders on a handful of movements, until high reps stop feeling hard. Add one rung a week.

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

Workout schedule

5 days a week · 16 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.

3 exercises · 18 sets · ~57 min

3 exercises · 14 sets · ~72 min

4 exercises · 14 sets · ~59 min

4 exercises · 17 sets · ~67 min

4 exercises · 15 sets · ~62 min

For people with years of training behind them. You need no equipment.

Not the right fit?

Want something less demanding: Muscular Endurance Split, intermediate, 4 days a week, with equipment.
Training in a gym: High Rep Machine Endurance, beginner, 3 days a week, with equipment.

Each week is 78 working sets across 16 exercises, about 5 h 15 min in total.

Sets run from 18 to 40 reps, with 0:30 to 0:45 of rest between them.

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.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.