10 x 10 Endurance Training

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What is endurance training you might be asking yourself? Conceptually it is a style of training that focuses on your 10x10 endurance trainingmuscles ability to perform a particular action with a moderate weight many times with short rest periods. Years ago it was a regular staple of many bodybuilders and powerlifters. Over time the concept has gotten much less use, but not because it doesn’t work; but because it is damn hard.

Honestly some concepts have been left by the wayside because how physically demanding they are. But endurance has a place in not only bodybuilding but also for people who want to excel in athletics. Building up a high level of muscle endurance is critical to ensure you have the power and strength late in the game when others don’t.

Are you ready to step up and give it a shot?

Endurance Training

This type of program is best done in conjunction with a regular training program. You might wish to alternate this program with your normal routine doing an endurance session every-other workout. For this example we will outline a sample endurance program over a common 3-day workout split of Legs, Chest/Shoulders/Triceps, Back/Biceps.

Endurance training is rather simple. You take a relatively light weight than you would probably warm up with. Then you do 10 sets of 10 repetitions with that weight. You can take 30 seconds to a minute break between sets. While the weight will feel rather light for the first few sets, soon enough it will feel like someone slipped a few extra plates on each side. Because of how long you spend on each exercise, you only do a minimal number of exercises total per day.

Fair warning, this workout is very exhausting and will also cause a very massive pump. If you go too light the first time you try this just make sure to increase the weight appropriately the next session.

Leg Day

  • Smith Machine Squats – 10 x 10
  • Lying Leg Curls – 10 x 10
  • Standing Calf Raises – 10 x 10

Chest/Shoulders/Triceps Day

  • Smith Machine Bench Press – 10 x 10
  • Barbell Front Rows – 10 x 10
  • Machine Dips – 10 x 10


  • Barbell Deadlifts – 10 x 10
  • Wide Grip Pulldowns – 10 x 10
  • Barbell Curls – 10 x 10

We encourage use of the Smith Machine for safety purposes. As you are very pumped and exhausted on the last few sets it is safer to have the barbell able to be locked in place. I might not look like much on paper, but if you try it once you will quickly understand why it is called endurance training.

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