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Program Template

8-Week Intermediate Strength Endurance KBD

By Fitflux Team

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2 phases

8 weeks

40 sessions

Phase 1: Phase 1: Volume Accumulation & Capacity

Preview: Week 1

Establish movement patterns, build connective tissue tolerance, and improve aerobic capacity within lifting sets.

4 weeks

Upper Body Push/Pull A

Week 1 | 5 exercises

dumbbell one arm decline chest press
3 sets | 12-15 reps | 60s rest | RPE 7
dumbbell one arm bent-over row
3 sets | 12-15 reps | 60s rest | RPE 7
kettlebell alternating press
3 sets | 12 each reps | 60s rest | RPE 7
dumbbell rotation reverse fly
3 sets | 15 reps | 45s rest | RPE 8
band side triceps extension
3 sets | 15-20 reps | 45s rest | RPE 8

Lower Body Anterior Bias

Week 1 | 5 exercises

dumbbell supported squat
3 sets | 15 reps | 60s rest | RPE 7
dumbbell single leg split squat
3 sets | 10 each reps | 60s rest | RPE 7
band two legs calf raise
3 sets | 20 reps | 45s rest | RPE 8
band horizontal pallof press
3 sets | 12 each reps | 45s rest | RPE 7
resistance band leg extension
3 sets | 20 reps | 45s rest | RPE 9

Full Body Metabolic

Week 1 | 5 exercises

dumbbell burpee
3 sets | 12 reps | 90s rest | RPE 8
kettlebell alternating renegade row
3 sets | 10 each reps | 60s rest | RPE 7
kettlebell plyo push-up
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell step-up lunge
3 sets | 12 each reps | 60s rest | RPE 7
band bicycle crunch
3 sets | 20 total reps | 45s rest | RPE 8

Upper Body Hypertrophy B

Week 1 | 5 exercises

dumbbell incline row
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell incline twisted flyes
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell one arm shoulder press
3 sets | 12 each reps | 60s rest | RPE 8
dumbbell close-grip press
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell lying external shoulder rotation
2 sets | 15 each reps | 45s rest | RPE 7

Lower Body & Core B

Week 1 | 5 exercises

band one arm single leg split squat
3 sets | 12 each reps | 60s rest | RPE 7
kettlebell double windmill
3 sets | 8 each reps | 60s rest | RPE 7
dumbbell single leg calf raise
3 sets | 15 each reps | 45s rest | RPE 8
band standing crunch
3 sets | 15-20 reps | 45s rest | RPE 8
band reverse wrist curl
2 sets | 20 reps | 30s rest | RPE 9

Upper Body Push/Pull A

Locked week content

Lower Body Anterior Bias

Locked week content

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