3-day plan for the elderly

Essentially, the training program consists of the following points: 2 horizontal pull, 2 horizontal push, 2 vertikal pull, 2 vertikal push, 2 squat and 2 hinge exercises per week.
The exercises can be interchanged as desired.
Arms, calves and abs are optional.
A deload is performed every 6 weeks and a 4-week training break every 6 months.
The number of repetitions is at the upper end of the spectrum to protect the joints.

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Week 18

Lat Pulldown

Bench Press (Dumbbell)

Seated Row (Cable)

Goblet Squat

Incline Curl (Dumbbell)

Abs Crunch (Weighted)

Seated Overhead Press (Dumbbell)

Hyperextension

Skull Crusher

Standing Calf Raise

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