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Full Body Workout Routine for Men over 40

By Suman Roy

Experience
Beginner (1-2 years)
Time
68 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

There is a widespread notion that men over 40 are incapable of building quality muscle mass and strength. But the fact is, this is totally false. With a proper structured workout and diet routine.  men over 40 can indeed build muscle and strength. So, I have put together a full body workout program, which covers all the bases that are required to build muscle and strength even at the age of 40. This workout program consists mainly of compound exercises that are beneficial for strengthening of all major muscle groups of the body. Follow this full body workout routine for 3-4 days a week.

NOTE:

1. Follow a proper warmup routine before starting the workout. Do dynamic stretching of all body parts in order to prevent injury.

2. After working out, perform 4-5 rounds of sprints on treadmill or cross trainer, followed by static stretching of all body parts.

3. Follow a proper diet routine for the best results.

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Workout Overview



Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 4 sets, 15 reps, (rest 45s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Show Alternative Exercises

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 4 sets, 15 reps, (rest 45s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Show Alternative Exercises

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 4 sets, 15 reps, (rest 45s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 - 5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Show Alternative Exercises

Date Created: 12/6/2018, UTC


Last Updated: 4/18/2021, UTC

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