An intermediate bodyweight endurance program with upper and lower splits. High-rep movements and AMRAP sets build serious muscular stamina and cardiovascular capacity.
Intermediate endurance training requires a step up in intensity and volume to continue challenging your metabolic threshold. The Endurance Bodyweight - 4-Day Upper/Lower structure is designed to push your muscular and cardiovascular limits through high-volume circuits that demand elite levels of stamina, all while using nothing but your own body weight.
The 45-minute, 4-day split is divided into Upper A, Lower A, Upper B, and Lower B. Upper A hits Hindu Push-Ups, Wide Push-Ups, Pike Push-Ups, Table Inverted Rows, and Doorframe Rows. Lower A focuses on Walking Lunges, Hip Thrusts, Cossack Squats, Nordic Hamstring Curls, and Single-Leg Glute Bridges. Upper B adds Decline Push-Ups, Diamond Push-Ups, Pseudo Planche Push-Ups, Prone Back Extension Rows, and Towel Rows. Lower B finishes the week with Sumo Squats, Reverse Lunges, Box Squats, Glute Bridges, and Mountain Climbers.
At this level, we utilize the lactate threshold principle. By performing these high-volume circuits, you are pushing your body to stay active while lactate—a metabolic byproduct—accumulates in the bloodstream. By repeating this four days a week, you train your body to clear lactate more efficiently and use it as a fuel source. This is the physiological basis of high-level endurance.
Over the eight weeks, you will reach a new peak of muscular endurance. Your ability to sustain high-intensity physical activity will increase, and you will notice a leaner, tighter aesthetic. Your muscular endurance—the ability to hold a position or perform a movement for a long time—will be significantly improved, translating directly to any sport or high-intensity activity you participate in.
This 8-week block is for the intermediate who has mastered beginner endurance circuits and wants to test their true physical limits.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hindu Push-Up | 3 × AMRAP | 30s |
| Wide Push-Up | 3 × 20-25 | 30s |
| Pike Push-Up | 3 × 15-20 | 30s |
| Table Inverted Row | 3 × 20 | 30s |
| Doorframe Row | 3 × 20 | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Forward Lunge | 3 × 20 per side | 30s |
| Hip Thrust (Bodyweight) | 3 × 25 | 30s |
| Cossack Squat | 3 × 12 per side | 30s |
| Nordic Hamstring Curl | 3 × 8 | 30s |
| Single-Leg Glute Bridge | 3 × 15 per side | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Push-Up | 3 × 20 | 30s |
| Diamond Push-Up | 3 × 15 | 30s |
| Pseudo Planche Push-Up | 3 × 10 | 30s |
| Prone Back Extension Row | 3 × 20 | 30s |
| Towel Row | 3 × AMRAP | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sumo Squat (Bodyweight) | 3 × 25 | 30s |
| Reverse Lunge | 3 × 15 per side | 30s |
| Box Squat (Bodyweight) | 3 × 25 | 30s |
| Glute Bridge | 3 × 25 | 30s |
| Mountain Climber | 3 × 40 | 30s |
The Endurance Bodyweight 4-Day Upper/Lower plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.
None. Every exercise in the Endurance Bodyweight 4-Day Upper/Lower plan uses your bodyweight, so you can do it at home.
The Endurance Bodyweight 4-Day Upper/Lower plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
An Upper/Lower split allows us to pack more volume into each session for a specific muscle group. By isolating the upper body on one day, we can really tax the pushing and pulling muscles before giving them a rest while we work the lower body. This allows for higher intensity and greater overall training density.
Hitting a wall is the training effect. When you feel that burn or the need to stop, that is the moment your body is forced to adapt. Try to take only 5–10 seconds of extra rest and get back to the movement. That short pause is often enough to clear just enough lactate to continue.
Progression in endurance is either about more work or faster work. Try to either increase the number of repetitions in each set by one or two, or try to complete the entire circuit 30 seconds faster than the previous session. Both are valid ways to increase your endurance capacity.
It depends on your preference, but endurance training is excellent in the morning to wake up your metabolism. However, ensure you are properly hydrated and have had a light snack before starting. Performing these circuits in a completely fasted state might cause your performance to suffer, which will hinder your endurance gains.
This structure is worst for the complete beginner. The volume of exercises like Nordic Hamstring Curls and Pike Push-Ups, combined with the high-repetition count, requires a level of joint integrity that a beginner has not built yet. It is also not for those looking to build maximum muscle mass, as the intensity here is geared toward stamina.
Yes, this is an excellent general conditioning routine for field sports, martial arts, or distance running. It builds the core strength and muscular endurance that supports your primary sport. Just ensure you schedule your hard training days around your sport-specific practice so you are never completely exhausted when you need to perform.
AMRAP means every clean rep counts. Stop when form degrades, not when muscles burn.
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