Strength to Endurance Training

A/B SPLIT

Workout A

Bench Press
Barbell Row
Clean and Press
Pull Up
Dip
EZ Bar Curl
EZ Bar Extension
Neck Flexion

Workout B

Barbell Squat
Deadlift
Calf Raise
Weighted Sit Up
Hanging Knee Raise
TRX Leg Curl
Lying Leg Raise
Neck Extension
Progression method

Stage 1

30 reps total in 3 sets. Rest 30 seconds

Stage 2

30 reps total in 3 sets. Rest 15 seconds

Stage 3

45 reps total in 3 sets. Rest 30 seconds

Stage 4

45 reps total in 3 sets. Rest 15 seconds

Stage 5

60 reps total in 3 sets. Rest 30 seconds

Stage 6
60 reps total in 3 sets. Rest 15 seconds

Stage 7

80 reps total in 4 sets. Rest 30 seconds

Stage 8

80 reps total in 4 sets. Rest 15 seconds

Stage 9

100 reps total in 5 sets. Rest 30 seconds

Stage 10

100 reps total in 5 sets. Rest 15 seconds

Stage 11

100 reps total in 4 sets. Rest 30 seconds

Stage 12

100 reps total in 4 sets. Rest 15 seconds

Stage 13

100 reps total in 3 sets. Rest 30 seconds

Stage 14

100 reps total in 3 sets. Rest 15 seconds

Stage 15

100 reps total in 2 sets. Rest 30 seconds

Stage 16

100 reps total in 2 sets. Rest 15 seconds.

Stage 17

100 reps total in 2 sets. Rest 10 seconds

Stage 18

100 reps total in 2 sets. Rest 5 seconds

Stage 19

100 straight reps.

Last modified: 07:53