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BoostcampPNG

GVT for older dudes

by Edmund L.

Program Description

Recovery and Sustainability is key for older lifters hopefully this programme can stimulate growth through volume without killing joints

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 04:49
  • Last Edited
    Feb 15, 2026 09:18
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Hamstrings
12.1%
Triceps
11.3%
Middle Delts
10.6%
Quadriceps
7.9%
Upper Back
7.1%
Glutes
7.1%
Chest
6.4%
Lats
6.4%
Biceps
4.7%
Calves
3%
Forearms
2.8%
Rear Delts
2.5%
Abductors
2.5%
Abs
2.2%
Cardio
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Chest Fly (Dumbbell)
3
12 reps
60%
2B
Single Arm Row (Dumbbell)
3
12 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4A
Reverse Wrist Curl (Barbell)
5
12 reps
RPE 7
4B
Wrist Curls
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4
Reverse Wrist Curl (Barbell)
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4
Reverse Wrist Curl (Barbell)
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4
Reverse Wrist Curl (Barbell)
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4
Reverse Wrist Curl (Barbell)
3
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
10
10 reps
60%
1B
Seated Hamstring Curl
10
10 reps
60%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
60%
3
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
4
Reverse Wrist Curl (Barbell)
3
15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 6-6.5
2
Step-Up (Weighted)
3
8-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
60%
1B
Lateral Raise (Cable)
10
10 reps
60%
2A
Overhead Tricep Extension (Cable)
3
10 reps
60%
2B
Bicep Curl (EZ Bar)
3
10 reps
60%
3
Calf Raise (Leg Press)
3
6-10 reps
85%
Week 1
1 / 6 Weeks
Day 1
1A
Incline Chest Press (Machine)
10 Sets
10 Reps
60%
1B
Lat Pulldown
10 Sets
10 Reps
60%
2A
Chest Fly (Dumbbell)
3 Sets
12 Reps
60%
2B
Single Arm Row (Dumbbell)
3 Sets
12 Reps
60%
3
Calf Raise (Leg Press)
3 Sets
6-10 Reps
75%
Day 3
1
Cycling
1 Set
30-45 mins
@6-6.5
2
Step-Up (Weighted)
3 Sets
8-15 Reps
@6
Day 4
1A
Seated Shoulder Press (Dumbbell)
10 Sets
10 Reps
60%
1B
Lateral Raise (Cable)
10 Sets
10 Reps
60%
2A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
60%
2B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
60%
3
Calf Raise (Leg Press)
3 Sets
6-10 Reps
85%
Day 2
1A
Leg Press (45 Degrees)
10 Sets
10 Reps
60%
1B
Seated Hamstring Curl
10 Sets
10 Reps
60%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
60%
3
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
4A
Reverse Wrist Curl (Barbell)
5 Sets
12 Reps
@7
4B
Wrist Curls
5 Sets
12 Reps
@7