Program Description
Over 50
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 21, 2025 03:28
- Last EditedJul 05, 2025 10:51
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
-