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An Intro Fitness and Resistance Training Program (Phase 2 — Strength Endurance) with Full-Body Splits

  • Writer: Ryan G.
    Ryan G.
  • Jun 10
  • 2 min read

If you’re new to lifting or just returning after a break, Phase 2 of the National Academy of Sports Medicine’s (NASM) OPT (Optimum Performance Training) model — Strength Endurance — is where the real work begins. This phase bridges the gap between foundational stability in Phase 1 and the heavier, maximal strength training found in later phases.



What Is Strength Endurance Training?


The goal of Phase 2 is to improve your ability to sustain muscular contractions over time while continuing to build overall strength. This phase emphasizes moderate to heavy loads with moderate-to-high repetitions, typically in the 8–15 rep range. It challenges your muscles to endure work under load, which is ideal for general fitness, improved posture, injury prevention, and athletic performance.


Why Supersets?


A hallmark of Phase 2 training is supersetting: pairing a strength-focused movement with a biomechanically similar but more dynamic or stabilizing exercise. For example, you might do a set of dumbbell squats immediately followed by jump squats. This combination:


  • Increases muscular endurance

  • Boosts calorie burn and cardiovascular demand

  • Improves neuromuscular efficiency (your brain and body working together under fatigue)


Supersets also make workouts more time-efficient and mentally engaging—especially helpful if you're training full-body multiple times per week.


Phase 2 Strength Endurance Fitness Program (with Full-Body Resistance Training Splits)


Schedule:

  • Day 1 & 4: Full-body strength endurance resistance training

  • Day 2 & 5: Cardio or HIT

  • Day 3 & 6: Core/Abs

  • Day 7: Rest


Full-Body Resistance Training (Day 1 + 4) 🏋️‍♂️

Warm-Up

  • 5 min elliptical, bike, or light cardio of your choice

  • Static stretching (30s each): calves, quads, hamstrings, chest, triceps, lats, shoulders


3x Full Circuit (60s rest after each exercise)


Squat Superset

  • Dumbbell or goblet squats – 15 reps with a challenging weight

  • Superset: Squat jumps – 15 reps (no rest in between)


Hinge/Single-Leg Focus

  • Single-leg dumbbell or kettlebell Romanian deadlifts – 12 reps per leg

    Tip: Use a staggered stance for balance if you're new.

  • Bulgarian split squats with dumbbells – 12 reps per leg with a challenging weight


Upper Body Push Superset

  • Incline dumbbell bench press (30° incline) – 15 reps  with a challenging weight

  • Superset: Pushups – 15 reps (no rest in between)


Upper Body Pull + Push Superset

  • Lat pulldown – 15 reps with a challenging weight

  • Dumbbell shoulder push-press – 15 reps with a challenging weight

  • Superset: Plank shoulder taps – 20 reps


Back + Arms Finisher

  • Single-arm tripod row – 15 reps per arm with a challenging weight

  • Standing dumbbell curls – 15 reps with a challenging weight

  • Lying (supine) triceps extension (EZ curl bar or rope) – 15 reps with a challenging weight


Conditioning + Core (Days 2, 3, 5, 6) 🫀


Day 7: Rest 💤

Even God rested. Take the day to recover—mobility work, stretching, or light walking are optional but encouraged. Here's my favorite relaxing yoga flow: Wind-Down Yoga Flow with Alex Silver-Fagan: https://youtu.be/wapMCGa7Rv4

 
 
 

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