Bro Gains Pushing 40

Bro Gains Pushing 40 is a custom, science-backed fitness program built for men who aren’t slowing down - they’re leveling up. Designed specifically for guys in their late 30s and 40s, it blends strength training and recovery strategies to help you build lean muscle, shred fat, and reclaim your prime. This isn’t about trying to train like you did at 20 — it’s about training smarter, harder, and with purpose.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Single Arm Row (Dumbbell)

Lat Pulldown (Single Arm)

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Machine)

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Deadlift (Barbell)

Leg Press

Leg Extension

Calf Raise (Leg Press)

Shoulder Press (Machine)

Front Raise

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Lower 1/Shoulders

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Tricep Extension (Machine)

Bicep Curl (Cable)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Upper 2

Squat (Barbell)

Hamstring Curl

Overhead Press (Barbell)

Hanging Leg Raise

Lower 2/Shoulders

Chest Fly (Cable)

Cable Crossover

Tricep Rope Push Down (Cable)

Dumbbell Shoulder Circuit

Decline Crunch (Weighted)

Upper 3

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