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60+ fitness van Kenny

by Kenny C.
3 athletes joined

Program Description

Embark on a transformative 6-week journey with the "60+ Fitness Van Kenny" program, designed for older fitness enthusiasts looking to start their strength and endurance training. With 12 sessions in 6 weeks, you'll engage in a variety of exercises targeting all major muscle groups, including weighted step-ups, bodyweight squats, and bench presses. This program emphasizes functional movements to build strength, improve mobility, and boost overall fitness, making it perfect for lifters of all levels. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 09:43
  • Last Edited
    Jan 07, 2026 10:29
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.2%
Quadriceps
13%
Abs
13%
Front Delts
13%
Glutes
10.9%
Triceps
8.7%
Lower Back
4.3%
Upper Back
4.3%
Lats
4.3%
Chest
4.3%
Middle Delts
4.3%
Adductors
2.2%
Biceps
2.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Bodyweight)
3
8 reps
-
4
Knee To Chest
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Russian Twist
3
8 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8
Front Raise
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Step-Up (Weighted)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Split Squat (Bodyweight)
3 Sets
8 Reps
-
4
Knee To Chest
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Russian Twist
3 Sets
8 Reps
-
7
Bench Press (Barbell)
3 Sets
10 Reps
-
8
Front Raise
3 Sets
10 Reps
-
9
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
10 Reps
-
3
Split Squat (Bodyweight)
3 Sets
8 Reps
-
4
Knee To Chest
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Russian Twist
3 Sets
8 Reps
-
7
Bench Press (Barbell)
3 Sets
10 Reps
-
8
Front Raise
3 Sets
10 Reps
-
9
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-