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Shirtless Over 40

by LLCOOLK
2 athletes joined

Program Description

# **"Shirtless Over 40" – The Minimalist Muscle Plan for Busy Men Who Want to Look Great Naked** ### **The Reality Check:** You’re in your 40s. Life is busy—career, kids, and stress chip away at your time, energy, and muscle. You don’t need to be the biggest guy in the room. You just want to: - **Rebuild lost muscle** without living in the gym. - **Look lean and confident** with your shirt off. - **Train hard and recover smarter**—no more programs that wreck you for days. This is **not a bodybuilding plan**. This is **a tactical approach to looking athletic, strong, and shirtless-ready**—without the nonsense.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 07:02
  • Last Edited
    Sep 15, 2025 03:00

Summary

Transform your physique with the "Shirtless Over 40" program, a focused 10-week journey designed for those ready to redefine their strength and appearance. Committing to just four days a week, you'll engage in targeted workouts that emphasize both lower and upper body strength, with a special focus on quads, hamstrings, and back muscles. Each session is crafted to maximize muscle engagement and promote fat loss, ensuring you unveil a more defined physique. Get ready to embrace your best self—this program is your roadmap to achieving a sculpted and confident look!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Hamstrings
11%
Upper Back
8.7%
Glutes
8.7%
Lats
8.3%
Triceps
8.3%
Front Delts
7.8%
Calves
6.7%
Chest
6.7%
Middle Delts
5.6%
Biceps
5.2%
Rear Delts
2.7%
Lower Back
2.7%
Abs
2%
Adductors
1.3%
Abductors
0.7%
Forearms
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-7 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
5-7 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Standing Calf Raise
3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@9
3
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
@9
4
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
12-15 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@9