Strength Endurance
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
Advanced
Heavy push/pull focus with arm and core accessories.
Barbell Bench Press
5 sets5 reps60s restBarbell Standing Military Press
4 sets6 reps90s restBarbell Bent Over Row
4 sets6 reps90s restCable Close Grip Front Lat Pulldown
3 sets8 reps75s restDumbbell Biceps Curl
3 sets10 reps60s restCable Standing One Arm Tricep Pushdown (Overhand Grip)
3 sets12 reps60s restCable horizontal Pallof Press
3 sets12 reps45s rest
Day 2 — Lower Strength
Advanced
Front squat and deadlift emphasis with posterior-chain and quad accessories, plus core.
Barbell Front Squat
5 sets5 reps60s restBarbell Deadlift
4 sets5 reps60s restLever Seated Leg Press
3 sets8 reps90s restBarbell Hip Thrust
3 sets8 reps90s restLever Seated Leg Curl
3 sets10 reps75s restLever Leg Extension
3 sets10 reps60s restLever Standing Calf Raise
3 sets12 reps60s restCable Seated Crunch
3 sets15 reps45s rest
Day 3 — Upper Strength Endurance
Advanced
Higher-volume upper session to build strength endurance while keeping form strict.
Dumbbell Incline Bench Press
4 sets8 reps90s restBarbell Pendlay Row
4 sets6 reps90s restDumbbell Standing Overhead Press
3 sets8 reps75s restCable Low Seated Row
3 sets10 reps75s restCable Standing Supinated Face Pull (with rope)
3 sets12 reps60s restBarbell Close Grip Bench Press
3 sets8 reps90s restDumbbell Rear Delt Fly
3 sets12 reps60s restCable Reverse Woodchop
3 sets12 reps45s rest
Day 4 — Lower Posterior Chain Strength
Advanced
Posterior-chain priority with unilateral work, calves, and anti-rotation core.
Barbell Romanian Deadlift From Deficit
4 sets6 reps60s restSled 45 degrees One Leg Press
3 sets10 reps90s restDumbbell Bulgarian Split Squat
3 sets10 reps90s restLever Hip Thrust (with stepbox)
3 sets8 reps90s restLever Seated Leg Curl
3 sets12 reps75s restLever Standing Calf Raise
4 sets15 reps60s restCable Lying Pallof Press
3 sets12 reps45s rest
