Building Endurance

Objective: Improve muscular endurance by increasing reps, reducing rest, and using lighter damper settings.

Note: Establish Benchmarks before beginning training plan. Use these to guide your progress and to retest at the end of training cycle. Each workout should be repeated at least 3 times per week. The concentric loading of the StrengthErg reduces muscle soreness and accelerates recovery, allowing you to train more frequently without overtraining. Begin every session with light cardio as a warm-up and finish with stretching as a cooldown. In each two-week block, alternate rep and time-based sessions.

Weeks 1–2: Endurance Base

Exercise	Sets	Reps	Damper	Rest between sets
Leg Press	3	15	4–6	90 seconds
Seated Row	3	15	1	90 seconds
Chest Press	3	15	1	90 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	3	1 minute	4–6	90 seconds
Seated Row	3	1 minute	1	90 seconds
Chest Press	3	1 minute	1	90 seconds

Weeks 3–4: Progressive Endurance

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	12	6–8	60 seconds
Seated Row	4	12	2–3	60 seconds
Chest Press	4	12	2–3	60 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	4	1 minute	4–6	1 minute
Seated Row	4	1 minute	1	1 minute
Chest Press	4	1 minute	1	1 minute

Weeks 5–6: High-Rep Conditioning

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	15	6–8	45 seconds
Seated Row	4	15	2–3	45 seconds
Chest Press	4	15	2–3	45 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	4	90 seconds	4–6	45 seconds
Seated Row	4	90 seconds	1	45 seconds
Chest Press	4	90 seconds	1	45 seconds

Weeks 7–8: Peak Endurance

Exercise	Sets	Reps	Damper	Rest
Leg Press	5	20	4–6	30 seconds
Seated Row	5	20	1	30 seconds
Chest Press	5	20	1	30 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	5	90 seconds	4–6	30 seconds
Seated Row	5	90 seconds	1	30 seconds
Chest Press	5	90 seconds	1	30 seconds