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BoostcampPNG

40+ Fit

by Corey W.

Program Description

Getting better with time!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 12:59
  • Last Edited
    May 29, 2025 12:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Plank
3
30 mins
-
7
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Plank
3
30 mins
-
7
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
One Arm Bent Over Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Reverse Curls
3
12 reps
-
5
Hanging Knee Raise
3
15 reps
-
6
Plank
3
45 mins
-
7
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
One Arm Bent Over Row
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Reverse Curls
3
12 reps
-
5
Hanging Knee Raise
3
15 reps
-
6
Plank
3
45 mins
-
7
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
30 mins
-
6
Stair Climber
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
-
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
30 mins
-
6
Stair Climber
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Hanging Oblique Knee Raise
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Hanging Oblique Knee Raise
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
1
12 reps
12 reps
-
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
1
12 reps
12 reps
-
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Hamstring Curl
3
15 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
8 reps
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
8 reps
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
3
15 reps
-
6
Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
4
15 reps
-
6
Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Cable Crunch
4
15 reps
-
6
Bike
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Side Plank
3
30 mins
-
6
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Side Plank
3
30 mins
-
6
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Cable Crunch
3
20 reps
-
6
Side Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Cable Crunch
3
20 reps
-
6
Side Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
3
-
6
Pull Apart (Cable)
3
-
7
Plank
3
-
8
Russian Twist
3
-
9
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
3
-
6
Pull Apart (Cable)
3
-
7
Plank
3
-
8
Russian Twist
3
-
9
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Chest Fly (Cable)
3
-
4
Pull-Up (Bodyweight)
3
-
5
Plank
3
-
6
V-Up
3
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Chest Fly (Cable)
3
-
4
Pull-Up (Bodyweight)
3
-
5
Plank
3
-
6
V-Up
3
-
7
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Farmer's Walk (Weighted)
2
2 mins
-
5
Jump Rope
5
20 mins
-
6
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Farmer's Walk (Weighted)
2
2 mins
-
5
Jump Rope
5
20 mins
-
6
Stretching
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
6
30 mins
-
5
Farmer's Walk (Weighted)
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
6
30 mins
-
5
Farmer's Walk (Weighted)
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
4
1 mins
-
5
Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Push Press (Barbell)
3
10 reps
-
4
Jump Rope
4
1 mins
-
5
Walk
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
25-30 mins
-
2
Wall Sit
2
30 mins
-
3
Push Up (Incline)
2
10 mins
-
4
Hanging Oblique Knee Raise
2
10 reps
-
5
Plank
2
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
25-30 mins
-
2
Wall Sit
2
30 mins
-
3
Push Up (Incline)
2
10 mins
-
4
Hanging Oblique Knee Raise
2
10 reps
-
5
Plank
2
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-40 mins
-
2
Wall Sit
1
45 mins
-
3
Push Up (Incline)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-40 mins
-
2
Wall Sit
1
45 mins
-
3
Push Up (Incline)
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-45 mins
-
2
Stretching
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-45 mins
-
2
Stretching
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Stretching
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Treadmill
1 Set
15 mins
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
30 mins
-
7
Stair Climber
1 Set
10 mins
-
Day 3
1
Goblet Squat
2 Sets
1 Set
12 Reps
12 Reps
-
-
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Bike
1 Set
15-20 mins
-
Day 4
1
Push Up
4 Sets
15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Side Plank
3 Sets
30 mins
-
6
Treadmill
1 Set
15 mins
-
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Kettlebell Swing
3 Sets
15 Reps
-
3
Push Press (Barbell)
3 Sets
10 Reps
-
4
Farmer's Walk (Weighted)
2 Sets
2 mins
-
5
Jump Rope
5 Sets
20 mins
-
6
Stretching
1 Set
15 mins
-
Day 6
1
Treadmill
1 Set
25-30 mins
-
2
Wall Sit
2 Sets
30 mins
-
3
Push Up (Incline)
2 Sets
10 mins
-
4
Hanging Oblique Knee Raise
2 Sets
10 Reps
-
5
Plank
2 Sets
30 mins
-