Full Body Workout Routine for Men over 40

By Suman Roy

	Intermediate (2-3 years)
	53 minutes/day \| 3 days/week
	Build Muscle, Gain Strength
	Bodyweight, Barbell, Squat Rack, Pull up bar, 1 x Dumbbell, Flat Bench, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

There is a widespread notion that men over 40 are incapable of building quality muscle mass and strength. But the fact is, this is totally false. With a proper structured workout and diet routine. men over 40 can indeed build muscle and strength. So, I have put together a full body workout program, which covers all the bases that are required to build muscle and strength even at the age of 40. This workout program consists mainly of compound exercises that are beneficial for strengthening of all major muscle groups of the body. Follow this full body workout routine for 3-4 days a week.

NOTE:

1. Follow a proper warmup routine before starting the workout. Do dynamic stretching of all body parts in order to prevent injury.

2. After working out, perform 4-5 rounds of sprints on treadmill or cross trainer, followed by static stretching of all body parts.

3. Follow a proper diet routine for the best results.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3-4 sets	15 reps	45s
2.Barbell Back Squat See Exercise Notes	3-4 sets	8-12 reps	60s
3.Pull-up See Exercise Notes	3-5 sets	AMAP reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	10-12 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	8-10 reps	60s
6.Dumbbell Deadlift See Exercise Notes	2 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3-4 sets	15 reps	45s
2.Barbell Back Squat See Exercise Notes	3-4 sets	8-12 reps	60s
3.Pull-up See Exercise Notes	3-5 sets	AMAP reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	10-12 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	8-10 reps	60s
6.Dumbbell Deadlift See Exercise Notes	2 sets	12 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3-4 sets	15 reps	45s
2.Barbell Back Squat See Exercise Notes	3-4 sets	8-12 reps	60s
3.Pull-up See Exercise Notes	3-5 sets	AMAP reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	10-12 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	8-10 reps	60s
6.Dumbbell Deadlift See Exercise Notes	2 sets	12 reps	60s

Date Created: 12/6/2018, UTC

Last Updated: 7/12/2021, UTC

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