Muscular Training Plan

Muscular endurance Training

Specify the maximum number of repetitions that you can complete doing this exercise. Afterwards
associate it with the right %1RM using your study notes page 10 or 11: “%1RM and max number of
repetitions.”.
“Seconds” is for isometric exercises such as plank.

Exercise #1 : add name - Frequency / week : ______

here Principal muscle - Intensity :
Add and image
group: _______ o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

Exercise #2 : add name here - Frequency / week : ______

Principal muscle group: _______ - Intensity :
Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

Exercise #3 : add name here - Frequency / week : ______

- Intensity :
Principal muscle group: _______ Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

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Exercise #4 : add name here - Frequency / week : ______
- Intensity :
Principal muscle group: _______ Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

Exercise #5 : add name here - Frequency / week : ______

- Intensity :
Principal muscle group: _______ Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

Exercise #6 : add name here - Frequency / week : ______

- Intensity :
Principal muscle group: _______ Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

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Exercise #7 : add name here - Frequency / week : ______
- Intensity :
Principal muscle group: _______ Add and image
o % 1RM : ____%
of the exercise
here.
- Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____

- Frequency / week : ______

Exercise #8 : add name here
- Intensity :
Principal muscle group: _______ Add and image o % 1RM : ____%
of the exercise
here. - Time :
o Sets : _____
o Repetitions : ____

OR Seconds : ____
---

### 1. **Push-ups (Bodyweight Exercise)**

- **Max Repetitions**: 25-40 reps

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Chest (Pectorals), Shoulders (Deltoids), Triceps

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 20-25 reps (or to failure)

---

### 2. **Pull-ups**

- **Max Repetitions**: 8-15 reps

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- **%1RM**: ~40-60%

- **Principal Muscle Group**: Back (Latissimus Dorsi), Biceps, Shoulders

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 6-12 reps (or to failure, assisted if necessary)

---

### 3. **Squats (Bodyweight or Barbell)**

- **Max Repetitions**: 25-50 reps

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Quadriceps, Glutes, Hamstrings

- **Frequency**: 3-4 times per week

- **Sets**: 4 sets

- **Repetitions**: 20-30 reps (or to failure with proper form)

---

### 4. **Deadlifts (Barbell)**

- **Max Repetitions**: 12-20 reps

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Hamstrings, Glutes, Lower Back (Erector Spinae), Core

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 12-20 reps (or to failure with moderate weight)

---

### 5. **Bench Press (Barbell or Dumbbell)**

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- **Max Repetitions**: 12-20 reps

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Chest (Pectorals), Shoulders (Deltoids), Triceps

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 12-20 reps (or to failure with moderate weight)

---

### 6. **Dumbbell Rows**

- **Max Repetitions**: 12-20 reps

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Back (Rhomboids, Latissimus Dorsi), Biceps, Shoulders (Rear Deltoids)

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 12-15 reps per arm (or to failure)

---

### 7. **Planks (Isometric)**

- **Max Duration**: 60-120 seconds

- **%1RM Equivalent**: Isometric hold

- **Principal Muscle Group**: Core (Abdominals, Obliques, Lower Back)

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Duration**: Hold for 60-90 seconds (or to failure)

---

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### 8. **Lunges (Bodyweight or Dumbbells)**

- **Max Repetitions**: 20-30 reps per leg

- **%1RM**: ~40-60%

- **Principal Muscle Group**: Quadriceps, Glutes, Hamstrings, Calves

- **Frequency**: 2-3 times per week

- **Sets**: 3-4 sets

- **Repetitions**: 15-20 reps per leg (or to failure)

---

### Summary of Key Points:

- **Frequency per Week**:

- Most exercises: **2-3 times/week** for muscular endurance.

- **Squats**: 3-4 times per week (as they are a major leg movement, recovery is important).

- **Planks**: 2-3 times per week (can be done on non-consecutive days to allow core recovery).

- **Sets**:

- **3-4 sets** for each exercise, depending on your fatigue and endurance level.

- **Repetitions**:

- For muscular endurance: **12-20+ repetitions** per set, with the goal to push yourself close to
failure (but without compromising form).

---

### Weekly Example Program (3 Days/Week):

**Day 1: Upper Body Focus**

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- Push-ups: 4 sets of 20-25 reps

- Pull-ups: 3 sets of 6-12 reps

- Bench Press: 3 sets of 12-20 reps

- Dumbbell Rows: 3 sets of 12-15 reps

- Planks: 3 sets of 60-90 seconds

**Day 2: Lower Body Focus**

- Squats: 4 sets of 20-30 reps

- Deadlifts: 3 sets of 12-20 reps

- Lunges: 3 sets of 15-20 reps per leg

- Planks: 3 sets of 60-90 seconds

**Day 3: Full-Body Endurance**

- Push-ups: 3 sets of 20-25 reps

- Pull-ups: 3 sets of 6-12 reps

- Squats: 4 sets of 20-30 reps

- Dumbbell Rows: 3 sets of 12-15 reps

- Lunges: 3 sets of 15-20 reps per leg

- Planks: 3 sets of 60-90 seconds

---

### Key Tips:

- **Rest Time**: 30-90 seconds between sets (adjust based on how fatigued you are).

- **Progressive Overload**: Gradually increase repetitions or add weight as your endurance

improves.

- **Consistency**: Perform this program consistently and progressively challenge your limits each
week.

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This plan will help build muscular endurance across multiple muscle groups and improve overall
strength and stamina.

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