Shirtless Over 40
Unleash your inner athlete and redefine your physique—10 weeks to confidence and strength, all from your garage gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @9 |
| 2 | Bench Press (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 4 | One Arm Lateral Raise (Cable) | 2 | 12–15 reps | @9 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5–7 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @9 |
| 3 | Leg Extension | 2 | 12–15 reps | @9 |
| 4 | Standing Calf Raise | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 6–8 reps | @9 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @9 |
| 3 | Lat Pulldown (Close Grip) | 2 | 10–12 reps | @9 |
| 4 | Lying Rear Lateral Raise | 2 | 12–15 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 10–12 reps | @9 |
| 3 | Seated Hamstring Curl | 2 | 12–15 reps | @9 |
| 4 | Calf Raise (Leg Press) | 3 | 12–15 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Shirtless Over 40 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Shirtless Over 40 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shirtless Over 40 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
