Enduro Beast: 8-Week High-Endurance Athlete Program
WORKOUT SUMMARY
Main Goal
Endurance
Workout Type
Cardio
Fitness Level
Intermediate
Program Duration
8-Week
Days Per Week
5 Days/week
Time Per Workout
60-75 minutes
Equipment Required
Dumbbells, Treadmill/Outdoor Track
Target Gender
Male
Train like an endurance beast with strategic strength and cardio integration.
Designed for marathoners, triathletes, and long-distance enthusiasts, this plan builds endurance through a unique mix of low-intensity steady-state cardio, aerobic intervals, and strength endurance workouts. Focused on optimizing aerobic capacity, strengthening joints and muscles for durability, and building mental grit for high-endurance events. Sessions alternate between strength-endurance circuits and aerobic conditioning to enhance performance longevity.
Full-Body Strength Endurance Circuit
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Walking High Knee Lunges | 3 | 10-15 |
| Dumbbell Bent Over Reverse Row | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Plank | 3 | 1 |
| Jump Rope | 3 | 30-60 seconds |
Aerobic Intervals (Outdoor or Treadmill)
| Exercise | Sets | Reps |
| Walking High Knee Lunges | 3 | 10-15 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Fast Feet Run | 6 | 60 sec |
| Walking on Stepmill | 3 | 1 |
Upper Body Endurance & Core Stability
| Exercise | Sets | Reps |
| Dumbbell Press 1 | 3 | 6-10 |
| One arm Cable Row | 3 | 8-12 |
| Dumbbell Triceps Extension | 3 | 10-12 |
| Standing Alternating Dumbbell Shoulder Press | 3 | 8-10 |
| Dead Bug | 3 | 12 |
| Jump Rope | 3 | 30-60 seconds |
Long-Distance Steady-State Cardio
| Exercise | Sets | Reps |
| Riding Outdoor Bicycle | 1 | 20-30 minutes |
Total Body Strength & Endurance Challenge
| Exercise | Sets | Reps |
| Dumbbell Deadlifts | 4 | 20 |
| step up single leg balance bicep curl | 3 | 15 |
| Dumbbell Push Press | 3 | 10-12 |
| Dumbbell Jump Squat | 3 | 8-10 |
| Bicycle Crunch | 3 | 20 |
| Tuck Jump | 3 | 10-15 |
