Reach your Sustain & Rebuild goal with Maximuscle
This Maximuscle 3 day Sustain and Rebuild gym training plan is designed to help improve strength endurance. In other words, building on being as strong as you can for as long as you can. This type of training involves using moderate weight, with high reps and minimum rest periods.
As this type of training is intense, make sure to have a rest day between each training day.
Day 1
| Exercise | Reps | Sets |
| Press Ups | 10 | 3 |
| Bench Press (superset with below) | 12 | 3 |
| Lat Pull Down | 12 | 3 |
| Dumbbell Pull Over (superset with below) | 12 | 3 |
| Bent over row | 12 | 3 |
| Cable Pec Fly (superset with below) | 10 | 3 |
| Upright Row | 10 | 3 |
| Cable Rope Pull Down | 10 | 3 |
| Internal Cable Pull Down | 10 | 3 |
| 2km Treadmill Run | As quick as possible | 1 |
Day 2
| Exercise | Reps | Sets |
| Shoulder Press | 12 | 3 |
| Lat Raise (superset with below) | 10 | 3 |
| Frontal Raise | 10 | 3 |
| Arnie Press | 15 | 4 |
| Close Grip Chins (superset with below) | To failure | 3 |
| Bicep Curls (light) | To failure | 3 |
| Preacher Curl | 10 | 3 |
| 2 mile row | As quick as possible | 1 |
Day 3
| Exercise | Reps | Sets |
| Exercise | Reps | Sets |
| Alternative Bodyweight Lunges | 10 | 3 |
| Leg Press (superset with below) | 10 | 3 |
| Sumo Squat | 15 | 3 |
| Hamstring Curls | To failure | 3 |
| Leg Extensions (superset with below) | 10 | 3 |
| Bodyweight Squats | To failure | 3 |
| Calf Extensions (Bodyweight) | 20 | 3 |
| 5km Cycle | As quick as possible | 1 |
