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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
    Jun 18, 2025 07:54

Summary

Unlock your strength and vitality with the **Fit at 40** program, a comprehensive 12-week journey designed for those looking to enhance their fitness after 40. This program features four focused training days each week, incorporating a mix of compound and isolation exercises to build muscle, improve endurance, and boost overall health. Expect to tackle leg days with squats and leg presses, while pull days will challenge your back and arms with deadlifts and rows. Get ready to redefine what it means to be fit at 40 and beyond!
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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
-