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Full Body Routine in your 40s
Bulking
Intermediate
Barbell
Plan Details
The Full Body Routine in your 40s routine by sainthound is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3 day a week full body routine for guys in their 40s who have some strength training under their belt. Focus is on the big lifts, compound movements, little to no machines. Feel free to supplement with cardio and abs and you feel so moved. On the last set do more than what it calls for. When you can hit 10 reps (or 12 or 15 depending on what the other sets were like) increase the weight. Rinse and repeat for steady gainz.
Routine detail
Day 1
Workout 1
Est. 56 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 2
Workout 2
Est. 60 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Shrug
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Day 3
Workout 3
Est. 58 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
