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Not Done Yet: Powerbuilding in your 40's

by Dwayne Robinett
2 athletes joined

Program Description

This is an efficient power building routine built with lifters in their 40's. This is based on a 4-day schedule for approximately 1 hour per session. The goal is to have a balanced routine while focusing on lifting heavy weight. This program balances, strength and hypertrophy, focusing on the squat, bench, and deadlift exercises, with additional accessory work.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2024 06:03
  • Last Edited
    Nov 25, 2024 04:30
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Wide Grip Pull-Up
4
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Dip (Bodyweight)
3
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Leg Press
3
8-10 reps
-
4
Hamstring Curl
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Plank
3
1-2 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Wide Grip Pull-Up
4 Sets
6-8 Reps
-
4
Dumbbell Row
3 Sets
8-10 Reps
-
5
Dip (Bodyweight)
3 Sets
8-10 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Hamstring Curl
3 Sets
10-12 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
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4
Chest Fly (Cable)
3 Sets
12-15 Reps
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5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
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6
Face Pull
3 Sets
15-20 Reps
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Day 4
1
Front Squat (Barbell)
4 Sets
8-10 Reps
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2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
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3
Lunge (Dumbbell)
3 Sets
12-15 Reps
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4
Seated Calf Raise
4 Sets
15-20 Reps
-
5
Plank
3 Sets
1-2 Reps
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