Strength & Longevity at 60+

The Mission
To build functional strength, bone density, and joint resilience using a professional-grade Power Rack and Lat Tower setup. This isn't about "ego lifting"; it’s about precision loading and mastering the mechanics of the five most impactful movements in human strength.

The Framework
The Big 5 Focus: Squat, Bench, Deadlift (Rack Pull), Overhead Press, and Row.

The 3-Day Split: An alternating A/B/A and B/A/B rotation designed for maximum recovery and CNS (Central Nervous System) health.

The Safety Speed Limit: Every working set is capped at RPE 8. We leave 2 reps in the tank to ensure every lift is high-quality and injury-free.

The 4-Week Wave: Three weeks of progressive loading followed by a mandatory Week 4 Deload to flush the joints and reset the mind.

The Equipment
Power Rack: Your fortress. Always use safety pins.

Barbell & Bumpers: The tools of the trade for heavy, controlled carries and pulls.

Lat Tower & Leg Extension: The "Joint Insurance." Used for high-volume blood flow and postural integrity.

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Week 1

Week 2

Week 3

Week 4

Focus: Lower body power and horizontal strength.

Box Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Leg Extension

Face Pull

Workout A: Power & Push

Focus: Posterior chain and vertical strength.

Rack Pull (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Lunge (Dumbbell)

Deadbugs

Workout B: Frame & Pull

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