Not Done Yet: Powerbuilding in your 40's

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Wide Grip Pull-Up

Dumbbell Row

Dip (Bodyweight)

Hammer Curl

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Hamstring Curl

Seated Calf Raise

Leg Raise (Captain's Chair)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Face Pull

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Plank

0 reviews for Not Done Yet: Powerbuilding in your 40's