Program Description
Over 50
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 21, 2025 03:28
- Last EditedJul 10, 2025 01:19
Summary
Unlock your strength with the "50 and Beyond" program, designed specifically for those looking to enhance their fitness journey over the age of 50. This 6-week plan incorporates 4 days of targeted workouts focusing on upper body, lower body, and core strength, utilizing a mix of dumbbells and cable machines. Each session is crafted to build muscle, improve stability, and boost overall health, ensuring you stay active and energized. Get ready to challenge yourself and embrace a stronger, healthier you!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Single Arm Push Press (Dumbbell)
5
5 reps
RPE 8
4
Arnold Press
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6B
Front Raise
3
8-12 reps
-
7
Nautilus Ab Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Dumbbell Closes Press
3
8-12 reps
-
5
Push Up
5
AMRAP
-
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
7A
Lateral Raise (Dumbbell)
3
8-12 reps
-
7B
Front Raise
3
8-12 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
9
Crunch Swiss Ball
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Single Arm Push Press (Dumbbell)
5
5 reps
RPE 8
4
Arnold Press
3
8-12 reps
RPE 7
5
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6B
Front Raise
3
8-12 reps
-
7
Nautilus Ab Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Dumbbell Closes Press
3
8-12 reps
-
5
Push Up
5
AMRAP
-
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
7A
Lateral Raise (Dumbbell)
3
8-12 reps
-
7B
Front Raise
3
8-12 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
9
Crunch Swiss Ball
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Single Arm Push Press (Dumbbell)
5
5 reps
RPE 8
4
Arnold Press
3
8-12 reps
RPE 7
5
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
8-12 reps
-
6B
Front Raise
3
8-12 reps
-
7
Nautilus Ab Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Dumbbell Closes Press
3
8-12 reps
-
5
Push Up
5
AMRAP
-
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
7A
Lateral Raise (Dumbbell)
3
8-12 reps
-
7B
Front Raise
3
8-12 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
9
Crunch Swiss Ball
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
5 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Press Calf Raises
3
8-12 reps
-
7
Russian Twist
3
10 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Trx Squats
4
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Banded Monster Walk
3
20 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
7
Russian Twist
3
20 reps
-
8
Crunch Swiss Ball
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
5 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Press Calf Raises
3
8-12 reps
-
7
Russian Twist
3
10 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Trx Squats
4
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Banded Monster Walk
3
20 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
7
Russian Twist
3
20 reps
-
8
Crunch Swiss Ball
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
5 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Press Calf Raises
3
8-12 reps
-
7
Russian Twist
3
10 reps
-
8
Rotational Turns Golf Posture
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Trx Squats
4
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Banded Monster Walk
3
20 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
7
Russian Twist
3
20 reps
-
8
Crunch Swiss Ball
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Standing Rows Cable Golf Posture
3
8-12 reps
-
4
Dumbbell Bench Pullover
5
AMRAP
-
5
Face Pull
3
8-12 reps
-
6
Cable Hammer Curls
3
8-12 reps
-
7
Abs Crunch (Bodyweight)
3
10 reps
-
8
Planks
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Chin-Up
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
TRX Row
5
AMRAP
-
6
Upright Row (Cable)
3
8-12 reps
-
7
Face Pull
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
9
Planks
3
30 mins
-
10
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Standing Rows Cable Golf Posture
3
8-12 reps
-
4
Dumbbell Bench Pullover
5
AMRAP
-
5
Face Pull
3
8-12 reps
-
6
Cable Hammer Curls
3
8-12 reps
-
7
Abs Crunch (Bodyweight)
3
10 reps
-
8
Planks
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Chin-Up
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
TRX Row
5
AMRAP
-
6
Upright Row (Cable)
3
8-12 reps
-
7
Face Pull
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
9
Planks
3
30 mins
-
10
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Standing Rows Cable Golf Posture
3
8-12 reps
-
4
Dumbbell Bench Pullover
5
AMRAP
-
5
Face Pull
3
8-12 reps
-
6
Cable Hammer Curls
3
8-12 reps
-
7
Abs Crunch (Bodyweight)
3
10 reps
-
8
Planks
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eccentric Chin-Up
5
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Straight Arm Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
TRX Row
5
AMRAP
-
6
Upright Row (Cable)
3
8-12 reps
-
7
Face Pull
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
9
Planks
3
30 mins
-
10
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Smith Bent Over Row
4
5 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Banded Walk
3
20 reps
-
4
Standing Rows Cable Golf Posture
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Smith Bent Over Row
4
5 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Banded Walk
3
20 reps
-
4
Standing Rows Cable Golf Posture
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Smith Bent Over Row
4
5 reps
-
4
Leg Extension
3
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Banded Walk
3
20 reps
-
4
Standing Rows Cable Golf Posture
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7
3
Single Arm Push Press (Dumbbell)5 Sets
5 Reps
@8
4
Arnold Press3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
6A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
6B
Front Raise3 Sets
8-12 Reps
-
7
Nautilus Ab Crunch3 Sets
10 Reps
-
Day 2
1
Sumo Deadlift (Dumbbell)4 Sets
5 Reps
-
2
Leg Extension3 Sets
8-12 Reps
-
3
Hip Thrust (Dumbbell)4 Sets
5 Reps
-
4
Step-Up (Weighted)3 Sets
8-12 Reps
-
5
Leg Curl3 Sets
8-12 Reps
-
6
Leg Press Calf Raises3 Sets
8-12 Reps
-
7
Russian Twist3 Sets
10 Reps
-
8
Rotational Turns Golf Posture3 Sets
10 Reps
-
Day 3
1
Bent Over Row (Dumbbell)5 Sets
AMRAP
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Standing Rows Cable Golf Posture3 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover5 Sets
AMRAP
-
5
Face Pull3 Sets
8-12 Reps
-
6
Cable Hammer Curls3 Sets
8-12 Reps
-
7
Abs Crunch (Bodyweight)3 Sets
10 Reps
-
8
Planks3 Sets
30 mins
-
Day 4
1
Romanian Deadlift (Dumbbell)4 Sets
5 Reps
-
2
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Smith Bent Over Row4 Sets
5 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Single Arm Row (Cable)3 Sets
8-12 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-