3-phasic workout program. Phase 1- muscular endurance


I wanna welcome you guys to my 3-phasic workout program. This program is for everyone who wants to increase his/hers level of fitness. As you can see this program consists three phases:

  • Muscular Endurance
  • Hypertrophy
  • Strength

Each of these phases is going to last for 4 weeks. In this post I’m going to cover the first phase, muscular endurance phase, and more specifically muscular endurance of short duration. Any activity that lasts from 30 sec to 2 minutes, and it is performed in continuous fashion, is considered to be short muscular endurance activity. The rest intervals in this phase are going to be short. There won’t be number of repetitions per set, instead you will be performing the exercises for time. You will be training 3 times per week. These training sessions are whole-body training sessions. You can perform them on Mondays, Wednesdays and Fridays or you can customize on which days you are going to train according to your schedule. The important thing is to leave a day off between sessions, so that your body can recover. The exercises in this phase are going to be performed in supersets. There will be 5 total supersets. The training sessions will be divided into workout A, B, and C. Different exercises will be performed for the same muscle groups in workouts A, B, and C. If you are beginner, I recommend sticking with the same exercises from the first workout during the first 2 weeks. The reason behind this is that the neuromuscular system of the beginner’s body has to adapt to the new stimulus. Their bodies won’t know which muscles to activate, which muscles to put on “hold”, so changing the exercises will only prolong this period of intra and intermuscular adaptation.

This whole program will last only for 12 weeks. At the beginning we will start with high volume, low-intensity, short rest intervals. As we progress from phase 1 to 2 and then 3, gradually we will increase the intensity, decrease the volume, and increase the rest intervals in order to provoke the desired goal of each phase.


You can download the program for free here:


For proper exercise technique please visit :





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