OFFICIAL PLAN · FREE

ADERAP: Muscular Endurance — High-Rep Strength

4 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Lower Endurance

  1. Squat
    SquatLegs
  2. Leg Extension
    Leg ExtensionLegs
  3. Leg Curl
    Leg CurlLegs
  4. Calf Raise
    Calf RaiseLegs

Upper Press

  1. Bench Press
    Bench PressChest
  2. Cable Fly
    Cable FlyChest
  3. Dumbbell Fly
    Dumbbell FlyChest
  4. Tricep Pushdown
    Tricep PushdownArms

Upper Pull

  1. Deadlift
    DeadliftBack
  2. Barbell Row
    Barbell RowBack
  3. Seated Cable Row
    Seated Cable RowBack
  4. Face Pull
    Face PullShoulders

Shoulder & Back

  1. Overhead Press
    Overhead PressShoulders
  2. Lateral Raise
    Lateral RaiseShoulders
  3. Cable Lateral RaiseShoulders
  4. Rear Delt FlyShoulders
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