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4-Day Gym Strength Program for Advanced Lifters

A week for an experienced lifter in the gym who wants to get stronger: 4 workouts of 75 minutes (Mon upper body, Tue lower body, Thu upper body, Fri lower body).

Goal
Strength
Days per week
4 days
Minutes per workout
75 minutes
Split
Upper / lower
Level
Advanced
Where
Gym

Monday — upper body

≈ 76 min
Warm-up 2 exercises
  1. Arm Circles

    3 × 45 s rest 20 s

  2. Dumbbell Halo

    3 × 45 s rest 20 s

Main work

  1. Push-Up Wide

    5 × 3 rest 90 s RPE 8.5

  2. Hammer Strength High Row

    3 × 5 rest 3.5 min RPE 8

  3. Push Up

    3 × 5 rest 90 s RPE 8

  4. Lever Lateral Wide Pulldown

    3 × 5 rest 3.5 min RPE 8

Accessory work

  1. Dumbbell Decline Chest Fly

    3 × 8 rest 90 s RPE 7.5

  2. Alternate Hammer Curl

    6 × 8 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Cross-Body Shoulder Stretch

    3 × 45 s rest 20 s

  2. Overhead Lat Stretch

    3 × 45 s rest 20 s

Tuesday — lower body

≈ 76 min
Warm-up 2 exercises
  1. 90/90 Hip Switches

    3 × 45 s rest 20 s

  2. Hip Circles

    3 × 45 s rest 20 s

Main work

  1. Machine Leg Press

    3 × 3 rest 5 min RPE 8.5

  2. Barbell Power Snatch

    4 × 5 rest 3.5 min RPE 8

  3. Dumbbell Goblet Split Squat

    3 × 5 rest 3.5 min RPE 8

Accessory work

  1. Machine Hip Adduction

    3 × 8 rest 90 s RPE 7.5

  2. Nordic Hamstring Curl

    3 × 8 rest 90 s RPE 7.5

  3. Seated Calf Raise

    3 × 8 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Kneeling Hip-Flexor Stretch

    3 × 45 s rest 20 s

  2. Half-Kneeling Hip Flexor Rock

    3 × 45 s rest 20 s

Thursday — upper body

≈ 74 min
Warm-up 2 exercises
  1. Cat–Cow Mobility

    3 × 45 s rest 20 s

  2. Arm Circles

    3 × 45 s rest 20 s

Main work

  1. Machine Chest Press

    3 × 3 rest 5 min RPE 8.5

  2. Hammer Strength Iso-Lateral Row

    2 × 5 rest 3.5 min RPE 8

  3. Arnold Press

    2 × 5 rest 3.5 min RPE 8

  4. Single-Arm Lat Pulldown

    3 × 5 rest 3.5 min RPE 8

Accessory work

  1. Dumbbell Incline Chest Fly

    3 × 8 rest 90 s RPE 7.5

  2. Straight-Arm Lat Pulldown

    3 × 8 rest 90 s RPE 7.5

  3. Side Laterals to Front Raise

    3 × 8 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Standing Wall Shoulder Opening Stretch

    3 × 45 s rest 20 s

  2. Overhead Triceps Stretch

    3 × 45 s rest 20 s

Friday — lower body

≈ 76 min
Warm-up 2 exercises
  1. Front-to-Back Leg Swings

    3 × 45 s rest 20 s

  2. 90/90 Hip Switches

    3 × 45 s rest 20 s

Main work

  1. Front Squat

    3 × 3 rest 5 min RPE 8.5

  2. Power Clean

    4 × 5 rest 3.5 min RPE 8

  3. Barbell Lunge

    3 × 5 rest 3.5 min RPE 8

Accessory work

  1. Bodyweight Hip Abduction

    3 × 8 rest 90 s RPE 7.5

  2. Dumbbell Leg Curl

    3 × 8 rest 90 s RPE 7.5

  3. Dumbbell Single Leg Calf Raise

    3 × 8 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Pigeon Glute Stretch

    3 × 45 s rest 20 s

  2. Lying Figure-Four Glute Stretch

    3 × 45 s rest 20 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Upper and lower body alternate: on 4 days each muscle is trained twice a week with rest in between.
  • Reps: 1–10. Heavy compound lifts in low reps, up to 10 only for light isolation. No supersets — they lower your working weights.
  • Rest on the day's main lift is at least 3 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 7.5–8.5 means roughly 1–3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • The weeks run in blocks: three weeks of rising load (RPE +0.5 a week), then a deload week with one set fewer and RPE 2 lower. This page shows the first week of a block.

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