Howdy Friends! It’s Beginners endurance build workout plan. This is the best workout program I design for people who never went to gym before. They just started their gym Routine.

This is very crucial time because most of us get injured in that time of our life because without knowing we perform some time advance exercises and in the result we get injures instead of getting improvement. Important Note: Always use weight which u can handle without support and try to go for maximum repetition if u wants to build good endurance. You can follow this program for 8 weeks To 12 Weeks It up to your Fitness level. But you must follow this program for 6 weeks.

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?

This is Beginners endurance build workout plan. This is the best workout program I design for people who never went to gym before. They just started their gym Routine. This is very crucial time because most of us get injured in that time of our life because without knowing we perform some time advance exercises and in the result we get injures instead of getting improvement. Important Note: Always use weight which u can handle without support and try to go for maximum repetition if u wants to build good endurance. You can follow this program for 8 weeks To 12 Weeks It up to your Fitness level. But you must follow this program for 6 weeks.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Chest and Abdominal

Chest:

Exercises:
1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 4 Reps 12 Rest 1 Min
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min

Abdominal:

1. X-Crunches
Sets 3 Reps 8 Rest 1 Min
2. Double Crunches
Sets 3 Reps 8 Rest 1 Min

Day 2 Tuesday: Back and Cardio

Back:

Exercises:
1. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 12 Rest 1 Min
3. Close Grip Front Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
4. Hyperextensions
Sets 3 Reps 8 Rest 1 Min

Cardio:

After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH

Day 3 Wednesday: Legs

Legs:

Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 8 Rest 1 Min
2. Leg Press
Sets 3 Reps 12 Rest 1 Min
3. Lunges Body Weight Alternating
Sets 3 Reps 8 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min

Calves:

1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 8 Rest 1 Min

Day 4 Thursday: Rest

Rest For Recovery

Day 5 Friday: Shoulder and Abdominal

Shoulder:

Exercises:
1. Supported Dumbbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Front Two-Dumbbell Raise
Sets 3 Reps 8 Rest 1 Min
4. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min

Abdominal:

1. X-Crunches
Sets 3 Reps 8 Rest 1 Min
2. Plank Jacks
Sets 3 Reps 8 Rest 1 Min
3. Elbow to knee Side Crunch
Sets 3 Reps 8 Rest 1 Min

Day 6 Saturday: Arms & Cardio

Biceps:

Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 1 Min
3. Ez-Bar Preacher Curl
Sets 3 Reps 8 Rest 1 Min

Triceps:

Exercises:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Close Grip Ez bar Skull Crushers
Sets 3 Reps 12 Rest 1 Min

Forearms:

Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 4 Reps 12 Rest 1 Min

Cardio:

After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)Speed: 6-8 KMPH

Day 7 Sunday: Rest

Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity. You can follow this workout program for 8 weeks To 12 Week.

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Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.