Full Body Workout Routine for Men over 40

Google Sheet Workout Export

By Suman Roy

Experience Intermediate (2-3 years)
Time 53 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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50%

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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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat
3-4 sets15 reps45s
2.Barbell Back Squat

See Exercise Notes

3-4 sets8-12 reps60s
3.Pull-up

See Exercise Notes

3-5 setsAMAP reps60s
4.One-Arm Bent-Over Dumbbell Row
3 sets10-12 reps60s
5.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets8-10 reps60s
6.Dumbbell Deadlift

See Exercise Notes

2 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat
3-4 sets15 reps45s
2.Barbell Back Squat

See Exercise Notes

3-4 sets8-12 reps60s
3.Pull-up

See Exercise Notes

3-5 setsAMAP reps60s
4.One-Arm Bent-Over Dumbbell Row
3 sets10-12 reps60s
5.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets8-10 reps60s
6.Dumbbell Deadlift

See Exercise Notes

2 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat
3-4 sets15 reps45s
2.Barbell Back Squat

See Exercise Notes

3-4 sets8-12 reps60s
3.Pull-up

See Exercise Notes

3-5 setsAMAP reps60s
4.One-Arm Bent-Over Dumbbell Row
3 sets10-12 reps60s
5.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets8-10 reps60s
6.Dumbbell Deadlift

See Exercise Notes

2 sets12 reps60s

Date Created: 12/6/2018, UTC


Last Updated: 7/12/2021, UTC





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