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4-day endurance workout plan Endurance Machine Split

Four days mixing long aerobic work with tempo pieces and light strength, so you can go longer without falling apart late.

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

Workout schedule

4 days a week · 10 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.

2 exercises · 4 sets · ~60 min

2 exercises · 8 sets · ~42 min

4 exercises · 12 sets · ~31 min

2 exercises · 4 sets · ~65 min

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

New to training: Aerobic Base Builder, beginner, 3 days a week.
Only have 3 days a week: Bodyweight Stamina Builder, intermediate, 3 days a week, no equipment.

Each week is 28 working sets across 10 exercises, about 3 h 20 min in total.

Sets run from 15 to 20 reps, with 0:45 to 1:30 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.
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.