4 Day Strength Endurance Workout Plan
Advanced 4-day strength split focused on strength-endurance: heavy compounds first, moderate accessories, and core stability. Sessions run 45–60 minutes.
Routines
Day 1 — Upper Strength
Heavy push/pull focus with arm and core accessories.
Advanced
52 mins
160 Kcal
Day 2 — Lower Strength
Front squat and deadlift emphasis with posterior-chain and quad accessories, plus core.
Advanced
55 mins
180 Kcal
Day 3 — Upper Strength Endurance
Higher-volume upper session to build strength endurance while keeping form strict.
Advanced
57 mins
189 Kcal
Day 4 — Lower Posterior Chain Strength
Posterior-chain priority with unilateral work, calves, and anti-rotation core.
Advanced
49 mins
178 Kcal
