Here's a 4-day weight training program for expert male lifters, with sessions lasting approximately 1.5 hours, that targets all major muscle groups: Day 1: Chest and Triceps Bench press: 4 sets of 6-8 reps (chest, triceps) Incline dumbbell press: 4 sets of 8-10 reps (upper chest) Cable flyes: 3 sets of 12-15 reps (chest) Close-grip bench press: 3 sets of 8-10 reps (triceps) Skullcrushers: 3 sets of 12-15 reps (triceps) Day 2: Back and Biceps Deadlift: 4 sets of 6-8 reps (back, hamstrings, glutes) Barbell rows: 4 sets of 8-10 reps (back) Pull-ups: 3 sets of 12-15 reps (back, biceps) Seated cable rows: 3 sets of 12-15 reps (back) Standing biceps curls: 3 sets of 8-10 reps (biceps) Hammer curls: 3 sets of 12-15 reps (biceps) Day 3: Legs and Abs Squat: 4 sets of 6-8 reps (quadriceps, glutes, hamstrings) Romanian deadlift: 4 sets of 8-10 reps (hamstrings, glutes) Leg press: 3 sets of 12-15 reps (quadriceps) Leg extensions: 3 sets of 12-15 reps (quadriceps) Standing calf raises: 3 sets of 12-15 reps (calves) Plank: 3 sets of 30-60 seconds (core) Day 4: Shoulders and Biceps Military press: 4 sets of 6-8 reps (shoulders) Dumbbell lateral raises: 4 sets of 8-10 reps (shoulders) Rear delt flyes: 3 sets of 12-15 reps (shoulders) Barbell curls: 3 sets of 8-10 reps (biceps) Concentration curls: 3 sets of 12-15 reps (biceps) Cable crunches: 3 sets of 15-20 reps (core) Remember to use proper form and adjust the weight used based on your own strength level. Rest approximately 2-3 minutes between sets. This program targets all major muscle groups, ensuring a balanced and comprehensive workout routine.