Endurance Intermediates

  • Objective

  • Be able to perform endurance routines with a high number of repetitions, improving the cardiovascular system and muscular endurance. As secondary objectives we will provide a good stimulus for hypertrophy and strength to the muscles of the entire body.
  • Level

  • Intermediate
  • Duration

  • 19 Weeks
  • Frequence

  • 3 Days
Endurance Intermediates


This program is designed to work on your endurance capacity, with routines with a large number of repetitions and series, which will test your limits. With this you will be able to increase your maximum number of repetitions in basic calisthenics exercises, work your cardiovascular system and be able to do routines worthy of competition. As secondary elements we will give a good growth stimulus to the muscles of both the upper and lower body and there will be some strength and explosiveness work. This program is structured in such a way that it serves as a preliminary step before doing the Elite Endurance for advanceds program by our collaborator Javi Alés.

Must know

  • The duration of weeks of each phase is an estimate, do not worry if you need to stay longer in a phase until you can complete it.
  • Program designed for intermediate athletes who want to improve their endurance.
  • Program designed to be done 3 times a week.
  • The rest times of the routines of each phase will be indicated in their description.
  • You will need a pull-up bar and parallel bars
  • The goal of each phase will be to be able to complete its routines without failure.

Required Material

  • Low bar
  • Bodyweight
  • Pull up bar
  • Parallettes
  • Box


Being capable of doing:

  • 8 prone pull-ups
  • 15 dips
  • 25 push-ups
  • 30 deep squat

Phase 12 Weeks

Preparation phase

Phase 23 Weeks

Volume phase

Phase 34 Weeks

Strength phase

Phase 43 Weeks

Endurance phase

Phase 53 Weeks

Strength - resistance phase

Phase 64 Weeks

Elite endurance phase

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