Free personalized workout plan

Full Body Workout Routine for Men over 40

By Suman Roy

Experience

Beginner (1-2 years)

Days per week

3 days

Time

68 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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.

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Equipment

Barbell, Bodyweight, Dumbbell, Pull up bar

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

68 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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.

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Pull up bar

Avg Exertion

80%

Workout Type

Full Body

Avg Cardio Intensity

50%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 - 4 sets15 reps45s
2. Barbell Squat3 - 4 sets8 - 12 reps60s
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
3. Pull-up3 - 5 setsAMAP reps60s
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
4. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
5. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 10 reps60s
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
6. Dumbbell Deadlift
Dumbbell Deadlift
2 sets12 reps60s
Keep your back straight and core tight.

ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 - 4 sets15 reps45s
2. Barbell Squat3 - 4 sets8 - 12 reps60s
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
3. Pull-up3 - 5 setsAMAP reps60s
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
4. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
5. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 10 reps60s
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
6. Dumbbell Deadlift
Dumbbell Deadlift
2 sets12 reps60s
Keep your back straight and core tight.

ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 - 4 sets15 reps45s
2. Barbell Squat3 - 4 sets8 - 12 reps60s
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
3. Pull-up3 - 5 setsAMAP reps60s
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
4. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps60s
5. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 10 reps60s
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
6. Dumbbell Deadlift
Dumbbell Deadlift
2 sets12 reps60s
Keep your back straight and core tight.

Date Created: 12/6/18, 12:25 PM


Last Updated: 9/12/20, 9:35 PM

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