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4-day muscular endurance workout plan Muscular Endurance Split

Four paired set sessions around the 20 rep mark, moving straight from one exercise to its partner. Cut the rest before you add reps.

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

Workout schedule

4 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.

4 exercises · 15 sets · ~51 min

Superset A · back to back
1. Dumbbell Bench Press Chest · Dumbbell 4 sets of 20 reps · 0:45 rest 0:45 rest
2. Machine Dips Chest · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
Superset B · 4 rounds · back to back
1. Dumbbell Lateral Raise Side Delts · Dumbbell 4 sets of 20 reps · 0:40 rest 0:40 rest
2. Cable Rope Pushdown Triceps · Cable Machine 4 sets of 20 reps · 0:40 rest 0:40 rest

4 exercises · 15 sets · ~55 min

Superset A · 4 rounds · back to back
1. Machine Seated Cable Row Lats · Cable Machine 4 sets of 20 reps · 0:45 rest 0:45 rest
2. Wide-Grip Lat Pulldown Lats · Cable Machine 4 sets of 18 reps · 0:45 rest 0:45 rest
Superset B · back to back
1. Cable Bar Curl Biceps · Cable Machine 4 sets of 20 reps · 0:40 rest 0:40 rest
2. Cable Rope Face Pulls Rear Delts · Cable Machine 3 sets of 25 reps · 0:40 rest 0:40 rest

4 exercises · 16 sets · ~61 min

Superset A · 4 rounds · back to back
1. Machine Leg Press Glutes · Machine 4 sets of 25 reps · 1:00 rest 1:00 rest
2. Lying Leg Curl Hamstrings · Machine 4 sets of 20 reps · 1:00 rest 1:00 rest
Superset B · 4 rounds · back to back
1. Dumbbell Goblet Reverse Lunge Glutes · Dumbbell 4 sets of 20 reps · 0:45 rest 0:45 rest
2. Smith Machine Calf Raise Calves · Machine 4 sets of 30 reps · 0:45 rest 0:45 rest

4 exercises · 16 sets · ~53 min

Superset A · 4 rounds · back to back
1. Kettlebell Swing Glutes · Kettlebell 4 sets of 25 reps · 0:45 rest 0:45 rest
2. Dumbbell Thruster Front Delts · Dumbbell 4 sets of 15 reps · 0:45 rest 0:45 rest
Superset B · 4 rounds · back to back
1. Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 60m · 0:45 rest 0:45 rest
2. Kneeling Cable Crunch Abs · Cable Machine 4 sets of 25 reps · 0:45 rest 0:45 rest

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

Not the right fit?

New to training: High Rep Machine Endurance, beginner, 3 days a week.
Training at home: Calisthenics Endurance Ladder, advanced, 5 days a week, no equipment.

Each week is 62 working sets across 16 exercises, about 3 h 40 min in total.

Sets run from 15 to 30 reps, with 0:40 to 1:00 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: Calisthenics Endurance Ladder, the same goal at advanced level, 5 days a week.