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Program preview

8-Week Intermediate Strength Endurance Builder

This program utilizes a 4-day Upper/Lower split focusing on density and volume tolerance. Phase 1 emphasizes accumulation with straight sets and controlled tempos. Phase 2 shifts to intensification using supersets to increase metabolic demand and session density. Equipment requirements are minimal (dumbbells, kettlebells, bands).

Level
intermediate
Length
8 weeks
Week 1
4 sessions
Equipment
Dumbbells + 3

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Volume Accumulation

Establish movement patterns, build connective tissue tolerance, and accumulate volume.
4 weeks

Lower Body A

6 exercises

  • dumbbell supported squat

    3 sets | 12-15 reps | 60s rest | RPE 7

  • dumbbell single leg split squat

    3 sets | 10-12/leg reps | 60s rest | RPE 7.5

  • dumbbell burpee

    3 sets | 45s reps | 60s rest | RPE 8

  • band two legs calf raise - (band under both legs) v. 2

    3 sets | 15-20 reps | 45s rest | RPE 8

  • band horizontal pallof press

    3 sets | 30s/side reps | 45s rest | RPE 7

  • kettlebell double windmill

    2 sets | 8/side reps | 60s rest | RPE 6

Upper Body A

6 exercises

  • dumbbell one arm shoulder press

    3 sets | 12-15/arm reps | 60s rest | RPE 7

  • dumbbell one arm bent-over row

    3 sets | 12-15/arm reps | 60s rest | RPE 7

  • dumbbell one arm decline chest press

    3 sets | 12-15/arm reps | 60s rest | RPE 7.5

  • dumbbell lying rear delt row

    3 sets | 15 reps | 45s rest | RPE 8

  • dumbbell close-grip press

    3 sets | 12-15 reps | 45s rest | RPE 8

  • dumbbell seated palms up wrist curl

    2 sets | 15-20 reps | 30s rest | RPE 9

Lower Body B

6 exercises

  • dumbbell step-up lunge

    3 sets | 10-12/leg reps | 60s rest | RPE 7

  • resistance band leg extension

    3 sets | 15-20 reps | 45s rest | RPE 8

  • band single leg split squat

    3 sets | 15/leg reps | 60s rest | RPE 8

  • dumbbell single leg calf raise

    3 sets | 12-15/leg reps | 45s rest | RPE 8

  • band bicycle crunch

    3 sets | 30s reps | 45s rest | RPE 8

  • dumbbell side bend

    2 sets | 12-15/side reps | 45s rest | RPE 7

Upper Body B

6 exercises

  • kettlebell plyo push-up

    3 sets | 8-12 reps | 90s rest | RPE 7

  • kettlebell alternating renegade row

    3 sets | 10-12/side reps | 60s rest | RPE 7.5

  • kettlebell alternating press

    3 sets | 10-12/arm reps | 60s rest | RPE 8

  • dumbbell incline row

    3 sets | 12-15 reps | 60s rest | RPE 8

  • band side triceps extension

    3 sets | 15-20 reps | 45s rest | RPE 8.5

  • dumbbell lying external shoulder rotation

    2 sets | 12-15/side reps | 45s rest | RPE 7

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