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BoostcampPNG

40+ Fit

by Corey W.
1 athletes joined

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
    Jun 18, 2025 10:20

Summary

Unlock your potential with the 40+ Fit program, an 8-week journey designed specifically for those over 40 looking to enhance their fitness. Committing to six days a week, you'll engage in a balanced mix of strength training and cardio, targeting all major muscle groups while promoting functional movement. Each session is carefully crafted to build strength, improve endurance, and boost overall wellness. Get ready to elevate your fitness game and embrace a healthier lifestyle with every rep!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
-