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Intermediate

GRIT Endurance Builder

Build Your Endurance

fitness_center 54 Workouts
view_list 12 Weeks
calendar_today 4-5x per week
download Start in App

About This Program

A 12-week progressive endurance program designed to build muscular endurance and work capacity. Features high rep ranges, reduced rest periods, and AMRAP training.

Equipment Needed

check_circle Low Bar check_circle Pullup Bar check_circle Box

Program Phases

Phase 1

Weeks 1 - 4

Build work capacity with higher rep ranges. Focus on maintaining form with reduced rest periods.

Phase 2

Weeks 5 - 8

Extend workout duration and reduce rest further. Introduction of supersets and longer AMRAP sessions.

Phase 3

Weeks 9 - 12

Peak endurance performance with maximum work capacity. Benchmark testing and assessment.

Program Structure

1

Week 1

4 workouts
1

Upper Endurance

schedule 1h 5m shoulders, chest +4
2

Lower Endurance

schedule 1h 23m legs, abs
3

Full Body Endurance

schedule 1h 16m shoulders, chest +5
4

AMRAP Training

schedule 17 min shoulders, chest +5
2

Week 2

4 workouts
1

Upper Endurance Progression

schedule 1h 12m shoulders, chest +4
2

Lower Endurance Progression

schedule 1h 33m legs, abs
3

Full Body Progression

schedule 1h 16m shoulders, chest +5
4

AMRAP Progression

schedule 18 min shoulders, chest +5
3

Week 3

4 workouts
1

Upper Endurance Progression

schedule 1h 11m shoulders, chest +4
2

Lower Endurance Progression

schedule 1h 39m legs, abs
3

Full Body Progression

schedule 1h 24m shoulders, chest +5
4

AMRAP Progression

schedule 20 min shoulders, chest +5
4

Week 4

4 workouts
1

Upper Deload

schedule 44 min shoulders, chest +4
2

Lower Deload

schedule 59 min legs, abs
3

Full Body Deload

schedule 56 min shoulders, chest +5
4

AMRAP Deload

schedule 15 min shoulders, chest +5
5

Week 5

5 workouts
1

Upper Extended

schedule 1h 21m shoulders, chest +4
2

Lower Extended

schedule 1h 40m legs, abs
3

AMRAP Long

schedule 21 min shoulders, chest +5
4

Full Body Circuit

schedule 50 min shoulders, chest +5
5

Endurance Test

schedule 35 min shoulders, chest +5
6

Week 6

5 workouts
1

Upper Supersets

schedule 48 min shoulders, chest +4
2

Lower Supersets

schedule 1h 6m legs, abs
3

AMRAP Extended

schedule 21 min shoulders, chest +4
4

Full Body Challenge

schedule 1h 22m shoulders, chest +5
5

Time Trial

schedule 38 min shoulders, chest +5
7

Week 7

5 workouts
1

Upper Extended

schedule 1h 18m shoulders, chest +4
2

Lower Extended

schedule 1h 49m legs, abs
3

AMRAP Long

schedule 24 min shoulders, chest +5
4

Full Body Circuit

schedule 1h 3m shoulders, chest +5
5

Time Trial

schedule 36 min shoulders, chest +5
8

Week 8

4 workouts
1

Upper Deload

schedule 49 min shoulders, chest +4
2

Lower Deload

schedule 1h 6m legs, abs
3

Full Body Deload

schedule 57 min shoulders, chest +5
4

AMRAP Deload

schedule 17 min shoulders, chest +5
9

Week 9

5 workouts
1

Upper Peak

schedule 1h 8m shoulders, chest +4
2

Lower Peak

schedule 1h 42m legs
3

AMRAP Peak

schedule 24 min shoulders, chest +5
4

Full Body Peak

schedule 1h 14m shoulders, chest +5
5

Benchmark Retest

schedule 35 min shoulders, chest +5
10

Week 10

5 workouts
1

Upper Maximum

schedule 1h 17m shoulders, chest +4
2

Lower Maximum

schedule 1h 41m legs, abs
3

AMRAP Maximum

schedule 27 min shoulders, chest +5
4

Full Body Maximum

schedule 1h 18m shoulders, chest +5
5

Time Trial

schedule 41 min shoulders, chest +5
11

Week 11

5 workouts
1

Upper Peak Volume

schedule 1h 30m shoulders, chest +4
2

Lower Peak Volume

schedule 2h 30m legs
3

AMRAP Peak

schedule 29 min shoulders, chest +5
4

Full Body Challenge

schedule 1h 28m shoulders, chest +5
5

Pre-Assessment Time Trial

schedule 45 min shoulders, chest +5
12

Week 12

4 workouts
1

Upper Light

schedule 41 min shoulders, chest +4
2

Lower Light

schedule 56 min legs, abs
3

Movement Prep

schedule 16 min shoulders, legs +5
4

Final Benchmark

schedule 53 min shoulders, chest +5

Ready to Start GRIT Endurance Builder?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

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