Endurance Builds Men (Updated July 2014)

Description

This is a endurance workout routine that I Ashton J Boviall has created. It is 5weeks long 4days a week. A few days before you start this routine you will need to get your MAX for Bench Press, Curls, Triceps Extensions, Squats, Dead Lifts, etc... Each workout in this routine will be done as a pyramid first you will do 50% of 1RM for 12 reps then 60% for 10 reps then 70% for 8 reps twice. You will rest 2-3min after each Set. For more accurate measurements you can get your max of Incline, Decline, Etc. DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. If you are doing this workout then you are building your endurance the recommended diet for this is each of these per pound of body weight.
Protein 1grm: Per body weight pound
Carbs 1.8grm: Per body weight pound
Fat 0.4grm: Per body weight pound
I recommend doing a Harris Benedict Equation to figure out how many calories you need each day to stay current weight. Take that number and add 200 calories. One thing i can not stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results. These days should only take between 1.5h-2h total of about 30-45min working out and around 40min of resting total. Try this routine and you WILL see results if you follow this program, the diet, and proper form. Also the cardio in this routine will be done at a fast passe that you can stay at for the entire 30min. Push your self it will burn it will break you mentally but push forward. This is endurance it will suck but it's only 5 weeks. Give it a try and rate my workout thank you.