Shirtless Over 40

# **"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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

LOWER 1 - QUAD FOCUS

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Lying Rear Lateral Raise

Bicep Curl (Dumbbell)

UPPER 2 - PULL EMPHASIS

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Calf Raise (Leg Press)

LOWER 2 - HAMSTRING/GLUTE

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

UPPER 1 - PUSH EMPHASIS

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