For myself, I do alot of bouldering. Like Mountain_marc, I go indoor climbing twice a week during the weekdays and 1-2 days outdoors on weekends. As it gets colder where I can't go outdoors, I go 3 days a week indoors.
Bouldering helps in strengthening certain upper-body muscle groups: shoulders, lats, back, forearms. If you mantle alot or top-out outdoors, it works your triceps as well. For lower-body, if you do alot of heel-hooking, it can work your hamstrings.
For working on my muscular endurance, I turn to top-roping or lead climbing. I also speed climb to get more of a cardiovascular work-out. And to fatigue my muscles, at the end of the day I traverse the walls or go to the system wall or hang board for additional work-outs.
I'm usually in the climbing gym for 3.5 to 4 hours. Obviously, not climbing continously.
And just like Mountain_marc, on my off-climbing days, I work on my opposing muscles (those that I don't use when climbing) such as chest, shoulders (from a push perspective), and triceps for overall balance. I don't wanna look like some hunched turtle (all back) because I neglected my opposing muscles.
Climbing is like any other work-out or physical activity. I stretch before and after I climb.
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