An organised strength-training program can help clear up the ambiguity that often accompanies online fitness advice. With almost 20 years of experience, Chennai-based coach Raj Ganpath has developed a simple
four-day strength-training program that aims to improve muscle endurance, overall body strength, and movement efficiency. The program focuses on fundamental compound exercises, increasing overload, and consistency – all of which are considered essential components of long-term functional fitness.
Besides having 18 years of experience, Ganpath is the co-founder and head coach of The Quad, creator of the Slow Burn Method, and author of ‘Simple, Not Easy’. In a recent Instagram video, he emphasised that complicated exercises or specific equipment are not necessary to increase strength. Resistance bands, dumbbells, barbells, or kettlebells can all be used in the program, as long as the user knows how to use them safely and correctly.
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Day 1: Foundational Strength With Compound Lifts
Five complex movements are the focus of Day 1: squats, deadlifts, overhead presses, bent-over rows, and elbow planks. Participants choose a weight that permits appropriate form and complete 5 rounds of 6–12 repetitions. The load is too heavy if six repetitions are impossible, and too light if 12 repetitions seem effortless.
Ganpath suggested performing the first two as warm-up sessions, followed by the final three rounds performed at higher intensity. The final two to three repetitions should feel challenging, indicating effective muscle engagement. “As far as the elbow plank, for this plan, anywhere from 60 to 120 seconds is the ideal duration,” he recommended in the video.
Day 2: Functional Movements And Core Stability
Lunges, cleans or swings, push-ups, pull-ups (or lat pull-downs), and hollow holds are introduced on day two. The same five-round format and 6–12 rep range are used.
The hollow hold, performed for 45 to 90 seconds, works the deep core muscles that are necessary for maintaining spinal stability and preventing injuries. According to Ganpath, a combination of hip-hinge, pushing, and pulling exercises encourages functional fitness and balanced strength.
Day 3: Muscular Endurance Focus
Participants perform the same exercises from Day 1 again on Day 3, but with lighter loads and a higher repetition range of 12–18. This change focuses on muscle endurance, which allows muscles to exert effort over extended periods of time.
Ganpath claimed that endurance training enhances joint stability, fatigue resistance, and overall athletic performance, making it a valuable addition to strength training. Despite the increased repetition count, maintaining correct form is still very important.
Day 4: Endurance Progression For Functional Strength
Day 4 mirrors Day 2 movements with lighter weights and the 12–18 repetitions range. This method improves neuromuscular coordination and endurance while reinforcing movement patterns. “Day four, same moves as day two, lighter load, 12 to 18 rep range instead of the 6 to 12 rep range,” Ganpath said.
Ganpath highlighted that repeating movement patterns under reduced load improves technique and reduces injury risk, particularly for novices adjusting to new exercises.
Progression And Weekly Goals
The program is intended to be repeated once a week for a minimum of four weeks, according to Ganpath. A small weight increase, more repetitions, or better form can all be used to gauge progress. “Try to progress a little bit every week… Maybe with a slightly heavier weight, or maybe you’re doing a few more reps,” he said.
People can develop a strong, well-balanced physique, increase strength, and enhance endurance by adhering to this structured yet flexible four-day regimen.
