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This one is good for building up a base of fitness. As a general rule, endurance comes before strength. And sometimes with endurance comes hypertrophy.

Place emphasis on technique! Slow, controlled, and crisp movements. Get good practice reps in.

The accessory work should get you fatigued. Try to keep as much tension on the muscle as you can throughout the whole set and embrace the muscle burn. For the step ups, I like to do all 15 on one leg before moving to the other leg. Don’t lean back on your overhead press, but jump it up with your legs a little if you need to.

For a second day, check Whole Body Endurance / Hypertrophy 1.

A1) Deadlift

  • 3 sets of 10-12 reps
  • Rest: 60 sec
  • 3010 tempo

Trap bar or barbell. Elevate the weight as needed for your mobility.

A2) Floor Press

  • 3 sets of 10-12 reps
  • Rest: 60 sec
  • 3010 tempo

Barbell or dumbbells

B1) Step Up

  • 3 sets of 12-15 reps
  • Rest: 60 sec
  • 2010 tempo

Finish with tail tucked underneath you

B2) Overhead Press

  • 3 sets of 12-15 reps
  • Rest: 60 sec
  • 2010 tempo

Feel heels at the top

C) Versa Climber, Sled Push, Bike, Rower, etc

  • 6-10 sets of 30 sec reps
  • Rest: 30 sec
  • DYN tempo

Any cardio implement that you enjoy will do

D) Front Plank

  • 3 sets of 6-8 reps
  • Rest: 30 sec
  • ISO tempo

Reps = # of breaths