Advanced 4-Day Strength Training Workout

This 4-day full-body strength training routine is designed for advanced lifters. Each session lasts 30-40 minutes, using weights to build strength and muscle with an upper/lower split. Stick to it for 4-6 weeks, track progress, and aim for progressive overload!

Key Tips:

  • Progressive Overload: Increase weights weekly when possible.
  • Reps: 4-6 for heavy compounds, 8-10 for accessories.
  • Rest: 2-3 min for heavy lifts, 60-90 sec for accessories.
  • Warm-Up: 5 min light cardio + 1-2 light sets per exercise.
  • Schedule: Mon/Tue/Thu/Fri with rest days between.
  • Recovery: Prioritize protein and 7-9 hours sleep.
  • Form: Perfect form over heavy weight—stay safe!

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

Approx. 35 minutes

  1. Bench Press (Barbell/Dumbbell): 4 sets of 4-6 reps. Explode up, control down.
  2. Overhead Press (Standing Barbell): 3 sets of 4-6 reps. Core tight, press upward.
  3. Dips (Weighted if possible): 3 sets of 6-8 reps. Lean forward for chest.
  4. Tricep Pushdowns (Cable/Rope): 3 sets of 8-10 reps. Squeeze at bottom.

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

Approx. 30 minutes

  1. Squats (Back Squat): 4 sets of 4-6 reps. Depth to parallel, drive through heels.
  2. Romanian Deadlifts (Barbell): 3 sets of 6-8 reps. Hinge at hips, back flat.
  3. Lunges (Walking Dumbbell): 3 sets of 8 reps/leg. Knee over toe.
  4. Calf Raises (Machine/Dumbbell): 3 sets of 10 reps. Pause at top.

Day 3: Upper Body Pull (Back, Biceps, Rear Shoulders)

Approx. 35 minutes

  1. Deadlifts (Conventional Barbell): 4 sets of 4-6 reps. Pull with power, no rounding.
  2. Pull-Ups (Weighted if advanced): 3 sets of 4-6 reps. Wide grip, pull to chest.
  3. Rows (Bent-Over Barbell/Dumbbell): 3 sets of 6-8 reps. Squeeze shoulder blades.
  4. Bicep Curls (EZ-Bar/Dumbbell): 3 sets of 8-10 reps. Controlled, no swinging.

Day 4: Lower Body + Core

Approx. 30 minutes

  1. Front Squats (Barbell): 4 sets of 4-6 reps. Elbows high, core braced.
  2. Leg Press (Machine): 3 sets of 6-8 reps. Push through heels.
  3. Glute Bridges (Barbell Hip Thrusts): 3 sets of 8-10 reps. Squeeze glutes at top.
  4. Plank (Weighted if possible): 3 sets of 20-30 sec. Core tight, no sagging.

Notes: Use barbells/dumbbells; machines if needed. If pain occurs (not soreness), stop and consult a doctor. Track lifts, stay consistent, and crush it! 💪