4 Day Strength Endurance Workout Plan
Four sessions a week: heavy compounds first, moderate accessories, core stability last. For lifters who want strength that lasts a whole session.
Routines
Day 1 — Upper Strength
Heavy push/pull focus with arm and core accessories.
Day 2 — Lower Strength
Front squat and deadlift emphasis with posterior-chain and quad accessories, plus core.
Day 3 — Upper Strength Endurance
Higher-volume upper session to build strength endurance while keeping form strict.
Day 4 — Lower Posterior Chain Strength
Posterior-chain priority with unilateral work, calves, and anti-rotation core.
About this plan
Four sessions a week on an upper/lower rotation, opening each with a heavy five-by-five and finishing with accessory work. This is an advanced plan and it assumes several years of consistent lifting.
Day one is upper push and pull: bench press at five sets of five, military press, bent-over rows, lat pulldowns, curls and cable work. Day two is lower: front squats at five sets of five, deadlifts at four sets of five, leg press, hip thrusts, leg curls and extensions. Day three returns to upper with incline dumbbell press, Pendlay rows, overhead press and cable rows. Day four is the second lower session — deficit Romanian deadlifts, single-leg press, Bulgarian split squats and hip thrusts.
The name is accurate about the intent. Five sets of five is strength work; the eight-to-twelve rep accessories that follow it are hypertrophy and work capacity. The combination is aimed at being strong for a whole session rather than strong for one attempt.
Volume is the risk. Four sessions with a heavy compound in each is a lot of weekly tonnage, and the plan only works if you are sleeping properly and eating enough. Run this in a deficit and you will find the deadlift going backwards within a fortnight.
The deficit Romanian deadlift on day four is the hardest movement on the schedule. Standing on a plate increases the range at the hardest part of the lift. Reduce the load compared to your normal Romanian, do not match it.
Deload every fifth or sixth week — cut the sets in half and keep the loads. On a programme with this much heavy compound work, that is maintenance, not weakness.
Train this plan in the app
LoadMuscle carries all 4 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android.
Want something built around your own schedule and equipment instead? Try the free workout planner.
