logo
BoostcampPNG

Fit at 40

by Nag Vis

Program Description

Muscle and strength gain for new gym goers who started gym in their 40s

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 23, 2025 05:46
  • Last Edited
    May 23, 2025 06:28
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Rotational Landmine Push Press
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Farmer's Walk (Weighted)
2 Sets
1 mins
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Rotational Landmine Push Press
3 Sets
10 Reps
@7
3
Pec Deck (Machine)
2 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 4
1
Goblet Squat
3 Sets
10 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@7
5
Seated Calf Raise
3 Sets
15 Reps
@7
6
Plank
3 Sets
1 mins
-