You work 24 hour a day, then you work night!
Seems I saw a study years ago, a 9 hr day is optimal, with a mandatory 1hr lunch, thus 2, 4 hour work periods, with a 15min break across the 4 hrs. I personally think 4 day work weeks with 9 hour days is good. And call that a full week.
I very much depends on the type of work in my opinion. Physical labor burns you down, so does mental labor.
Many jobs to get optimal output should be somewhere around 6 hours but with flexibility to go up to 9-10 if needed. That is just my experience though.
I have done both desk and digging. I'd say, the 4/1/4 is still good, but yeah, somedays I push to 10-11 if we are getting close to a finish point on a project.
The "push" should be only as needed and when needed. Too many companies get in a habit of saying it is needed every single day.
I moved to a 4/10 schedule many years ago. It quickly became a 5/10 schedule. I quit, I have refused to ever do a 4/10 again. I work in a field that is exempt. they will fuck you and your life as much as possible while making sure to never give you a bonus or a promotion so long as you are willing to be their slave. Never again.
Don't forget to keep the jew happy. The goyim must submit.