Program Description
This is a program for people pushing 40 (like me) and need a break from heavy compound barbell movements (like me) and want to be in and out of the gym (like me). 5 weeks of progressive overload then deload. Run it for as long as you want, or at least until you start to miss heavy compound barbell lifts.
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedNov 28, 2024 01:41
- Last EditedDec 16, 2024 02:35
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
RPE 7
2
Seated Hamstring Curl
3
1
RPE 7
RPE 9.5
3
Leg Extension
2
1
RPE 7
RPE 9.5
4A
Hanging Leg Raise
3
-
4B
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
RPE 8
2
Seated Hamstring Curl
3
1
RPE 8
RPE 9.5
3
Leg Extension
2
1
RPE 8
RPE 9.5
4A
Hanging Leg Raise
3
-
4B
Shrug (Dumbbell)
1
2
2 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 7
2
Seated Hamstring Curl
3
2
RPE 7
RPE 9.5
3
Leg Extension
2
2
RPE 7
RPE 9.5
4A
Hanging Leg Raise
4
-
4B
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
RPE 7
2
Seated Hamstring Curl
3
2
RPE 7
RPE 9.5
3
Leg Extension
2
2
RPE 7
RPE 9.5
4A
Hanging Leg Raise
4
-
4B
Shrug (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
RPE 7
2
Seated Hamstring Curl
3
2
RPE 7
RPE 9.5
3
Leg Extension
2
3
RPE 7
RPE 9.5
4A
Hanging Leg Raise
4
-
4B
Shrug (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Bench
3
-
2
Seated Row (Cable)
3
-
3
Shoulder Press (Machine)
3
-
4
Lat Pulldown
3
-
5A
Bicep Curl (Cable)
2
-
5B
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Bench
3
-
2
Seated Row (Cable)
3
-
3
Shoulder Press (Machine)
3
-
4
Lat Pulldown
3
-
5A
Bicep Curl (Cable)
2
-
5B
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Bench
4
-
2
Seated Row (Cable)
4
-
3
Shoulder Press (Machine)
4
-
4
Lat Pulldown
4
-
5A
Bicep Curl (Cable)
3
-
5B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Bench
5
-
2
Seated Row (Cable)
4
-
3
Shoulder Press (Machine)
4
-
4
Lat Pulldown
4
-
5A
Bicep Curl (Cable)
3
-
5B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Bench
5
-
2
Seated Row (Cable)
4
-
3
Shoulder Press (Machine)
5
-
4
Lat Pulldown
4
-
5A
Bicep Curl (Cable)
3
-
5B
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2A
Wide Grip Pull-Up
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
3
-
4
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2A
Wide Grip Pull-Up
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
3
-
4
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2A
Wide Grip Pull-Up
3
-
2B
Lateral Raise (Dumbbell)
3
-
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
3
-
4
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2A
Wide Grip Pull-Up
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pec Deck (Machine)
4
-
3B
Reverse Pec Deck
3
-
4
Abs Crunch (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
-
2A
Wide Grip Pull-Up
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pec Deck (Machine)
4
-
3B
Reverse Pec Deck
4
-
4
Abs Crunch (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
-
1B
Alternating Dumbbell Curl
3
-
2
Seated Row (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
-
1B
Alternating Dumbbell Curl
3
-
2
Seated Row (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
-
1B
Alternating Dumbbell Curl
3
-
2
Seated Row (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
-
1B
Alternating Dumbbell Curl
3
-
2
Seated Row (Machine)
4
-
3
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
-
1B
Alternating Dumbbell Curl
4
-
2
Seated Row (Machine)
4
-
3
Overhead Tricep Extension (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Sissy Squat
3
-
1C
Band Face Pull
3
-
1D
Lat Pulldown (Band)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Sissy Squat
3
-
1C
Band Face Pull
3
-
1D
Lat Pulldown (Band)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Sissy Squat
3
-
1C
Band Face Pull
3
-
1D
Lat Pulldown (Band)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Sissy Squat
3
-
1C
Band Face Pull
3
-
1D
Lat Pulldown (Band)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
-
1B
Sissy Squat
3
-
1C
Band Face Pull
3
-
1D
Lat Pulldown (Band)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Leg Press3 Sets
@7
2
Seated Hamstring Curl3 Sets
1 Set
@7
@9.5
3
Leg Extension2 Sets
1 Set
@7
@9.5
4A
Hanging Leg Raise3 Sets
-
4B
Shrug (Dumbbell)3 Sets
-
Day 2
1
Machine Bench3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Shoulder Press (Machine)3 Sets
-
4
Lat Pulldown3 Sets
-
5A
Bicep Curl (Cable)2 Sets
-
5B
Tricep Pushdown (Cable)2 Sets
-
Day 3
1
Hack Squat4 Sets
-
2A
Wide Grip Pull-Up3 Sets
-
2B
Lateral Raise (Dumbbell)3 Sets
-
3A
Pec Deck (Machine)3 Sets
-
3B
Reverse Pec Deck3 Sets
-
4
Abs Crunch (Machine)3 Sets
-
Day 4
1A
Romanian Deadlift (Dumbbell)3 Sets
-
1B
Alternating Dumbbell Curl3 Sets
-
2
Seated Row (Machine)3 Sets
-
3
Overhead Tricep Extension (Cable)3 Sets
-
Day 5
1A
Push Up3 Sets
-
1B
Sissy Squat3 Sets
-
1C
Band Face Pull3 Sets
-
1D
Lat Pulldown (Band)3 Sets
-