Objective:  This program is designed for intermediate to advanced fitness enthusiasts. Always focus on form and controlling each rep. Each routine will take approximately 45-60 minutes. This includes your warm up and post workout stretch. Choose a weight where you can perform 15 reps without stopping for a quick rest. If you can perform 25 reps before resting, increase your weight. The goal is to perform 100 reps with good form with as little rest as possible.

Layout: This is a 4-Day workout program for 4 weeks. Designed to be performed in a gym or at home with modifications. The routine is the same for the entire 4 weeks. Each week try to either increase your weights or shorten rest time.
 
This training program will be really challenging and train your muscular endurance.
 
Program Workout Layout
Monday Day 1 - Chest / Shoulders / Triceps / Abs
Tuesday Day 2 - Legs / Abs
Wednesday Day 3 - Rest Day
Thursday Day 4 - Back / Biceps / Abs
Friday Day 5 - Rest Day
Saturday Day 6 - Legs / Abs
Sunday Day 7 - Rest

Video on each exercise.