4-Week Endurance Program for Beginners
This 4-week program uses 15-25 reps rep ranges with 30-45 seconds rest periods. Each week builds on the last through progressive overload — adding weight, reps, or sets systematically. The program is structured around a full body training split optimized for beginner lifters pursuing endurance.
4 Weeks
Duration
Endurance
Goal
Beginner
Level
Training Split
- Full Body
- 3 days per week
- Rest between training days
Weekly Schedule
Progression Plan
Weeks 1-1: Build your base — focus on form, consistency, and establishing work capacity
Weeks 2-2: Progressive overload — increase weight or reps each session
Weeks 3-3: Push phase — highest intensity and volume of the program
Week 4: Deload and assess — reduce volume, measure progress, plan next phase
Tips for Success
- *Track every workout — you cannot improve what you do not measure.
- *Sleep 7-9 hours per night. Recovery is when muscles actually grow.
- *Stay hydrated — aim for at least half your body weight in ounces of water daily.
- *Consistency beats intensity — showing up 4x per week matters more than any single workout.
- *Listen to your body — rest days are not optional, they are when you grow.
Let Revy build this program for you
Get a fully personalized 4-week endurance program with automatic progressive overload, deload timing, and real-time adjustments based on your performance.