3 Day Strength and Endurance Workout Plan with PDF

If you’re looking for a challenging, effective, and easy-to-follow workout program that can boost your strength and stamina and take your fitness to the next level, you’ve come to the right place.

I’ve created a 3 day strength and endurance workout program to help you increase your lifting ability, beef up lean mass, promote athleticism, and enhance cardiovascular fitness.

Whether you’re an athlete or a gym enthusiast, you can follow this program for a couple of months to achieve noticeable results.

Program Summary

Duration3 Months
GoalImprove Overall Fitness
Frequency3 days a week
Split TypeFull Body
Workout MethodCircuit Training
Target GenderMale and Female
Equipment NeededGym Equipment
Plan to Follow Next4 Day Functional Training Plan

3 Day Strength and Endurance Workout Plan to Level up Fitness

Endurance and Strength Training

This program is based on circuit training. Circuit training involves performing a series of exercises in a row with no rest between them. It is a great way to torch plenty of calories in a short time and increase your VO2 max.

Here’s the 3 day full body split for strength and endurance:

  • Monday – The Terrific Three
  • Tuesday – Rest
  • Wednesday – The Fantastic Four
  • Thursday – Rest
  • Friday – The Fabulous Five
  • Saturday – Rest
  • Sunday – Rest

Do five minutes of warm-up exercises before main training to increase your heart rate and oxygen flow. Studies show warmup helps improve performance and lower the risk of injuries.

Day 1 – The Terrific Three

Round 1

  • 12 Thrusters
  • 12 Barbell Back Squats
  • 12 Kettlebell Swings/arm
  • Lift weight at 30-45% of your one-rep max (1RM)

Round 2

  • 10 Thrusters
  • 10 Barbell Back Squats
  • 10 Kettlebell Swings/arm
  • Lift weight at 45-60% of your 1RM

Round 3

  • 8 Thrusters
  • 8 Barbell Back Squats
  • 8 Kettlebell Swings/arm
  • Lift weight at 60-75% of your 1RM

Round 4 (Core Workout)

  • 15-sec Mountain Climber
  • 10 Reverse Crunches
  • 15-sec Crossbody Mountain Climber
  • 10 Sit-ups
  • 15-sec Mountain Climber
  • 10 Plank Jacks
  • 15-sec Russian Twist
  • 15-sec Crossbody Mountain Climber
  • 1-min Plank

Day 2 – The Fantastic Four

Round 1

Round 2

  • 10 DB Clean and Presses
  • 10 Bench Presses
  • 10 Pendlay Rows
  • 20 Box Jumps
  • Lift weight at 45-60% of your 1RM

Round 3

  • 8 DB Clean and Presses
  • 8 Bench Presses
  • 8 Pendlay Rows
  • 20 Situps
  • Lift weight at 60-75% of your 1RM

Round 4

  • 5 Bench Presses
  • 5 Pendlay Rows
  • 20 Reverse Crunches
  • Lift weight at 70-85% of your 1RM

Day 3 – The Fabulous Five

Round 1

  • 10 Thrusters
  • 10 Deadlifts
  • 10 Pull-Ups
  • 20 Box jumps
  • 20 Back Extensions
  • Lift weight at 40-60% of your 1RM

Round 2

  • 8 Power Clean
  • 8 Deadlifts
  • 20 Push-Ups
  • 10 Kettlebell Swings/side
  • 20 Situps
  • Lift weight at 60-70% of your 1RM

Round 3

  • 5 Push Press
  • 5 Deadlift
  • 10 Pullups
  • 20 Wall Ball Shots
  • 10 Burpees
  • Lift weight at 70-85% of your 1RM

Can You Do Endurance and Strength Training Three Times Weekly?

You can do strength and endurance three days a week as long as you feel confident and your muscles get sufficient recovery time (24-48 hours).

There’s no scientifically proven number when it comes to strength training frequency.1Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med Open. 2018 Aug 3;4(1):36. doi: 10.1186/s40798-018-0149-9. PMID: 30076500; PMCID: PMC6081873.

It depends on person to person. If you feel energetic and confident, you can train as many as five times a week, but if you feel inactive or have pain in your muscles, you should listen to your body before lifting weights.

Download PDF

The Bottom Line

Becoming stronger is a goal of many fitness enthusiasts. However, you need a workout plan to achieve this holy grail in an organized and effective way.

You can use the above program to increase your lifting ability, build mass, and improve cardiovascular fitness.

Try following this workout plan for a couple of months to see the results.

You can adjust load and interval time depending on your fitness level.

You should also increase the intensity and the amount of weight you lift as you progress further.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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