Beginner68 days30 workouts

Strength Training Program for 40+

A 10-week strength program for people over 40: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Machines and dumbbells only — no squats or standing barbell presses, minimal axial load on the spine. Split: upper body push / upper body pull / lower body. 5 exercises per workout, 3–4 sets of 10–15 reps with controlled technique. Increase the weight only when the last set is done with clean form.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Week 1, Mon — Upper — push (chest + shoulders + triceps)

Hammer Strength Chest Press
Chest
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
Seated Dumbbell Press
Shoulders
- 8 kg × 10 reps
- 8 kg × 10 reps
- 8 kg × 10 reps
Standing Dumbbell Lateral Raise (Side Delts)
Shoulders
- 5 kg × 12 reps
- 5 kg × 12 reps
- 5 kg × 12 reps
Triceps Rope Pushdown
Arms
- 15 kg × 12 reps
- 15 kg × 12 reps
- 15 kg × 12 reps
Twisting Sit-Up on Incline Bench
Abs
- 12 reps
- 12 reps
- 12 reps

Locked: 29 workouts

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Day 35 exercises · 16 sets

Seated Cable Row (Close Grip, to Chest) — Back
Lat Pulldown to Front — Back
One-Arm Dumbbell Row — Back
Incline Dumbbell Biceps Curl — Arms
Hyperextension — Back

Day 55 exercises · 16 sets

Leg Press — Legs
Seated Leg Extension — Legs
Lying Leg Curl — Legs
Glute Bridge with Bench Support — Legs
Hanging Knee Raise — Abs

Day 85 exercises · 16 sets

Hammer Strength Chest Press — Chest
Seated Dumbbell Press — Shoulders
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Twisting Sit-Up on Incline Bench — Abs

Day 105 exercises · 16 sets

Seated Cable Row (Close Grip, to Chest) — Back
Lat Pulldown to Front — Back
One-Arm Dumbbell Row — Back
Incline Dumbbell Biceps Curl — Arms
Hyperextension — Back

Day 125 exercises · 16 sets

Leg Press — Legs
Seated Leg Extension — Legs
Lying Leg Curl — Legs
Glute Bridge with Bench Support — Legs
Hanging Knee Raise — Abs

Day 155 exercises · 16 sets

Hammer Strength Chest Press — Chest
Seated Dumbbell Press — Shoulders
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Triceps Rope Pushdown — Arms
Twisting Sit-Up on Incline Bench — Abs

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Strength Training Program for 40+ | Training plans | Workouter