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The Forever Young Program

by Paul C.
5.0
(1 rating)

Program Description

A scalable, sustainable 4 week functional strength program designed to counter the affects of aging including a de-load in week 4. Best paired with separate mobility and cardio programs. All feedback gratefully received.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 27, 2025 09:07
  • Last Edited
    Jul 10, 2025 01:15

Summary

Unlock your potential with The Forever Young Program, a dynamic 4-week training regimen designed to enhance strength and vitality. Committing just three days a week, you'll engage in a variety of exercises, including Goblet Squats, Deadlifts, and Incline Bench Presses, all tailored to challenge your muscles and boost your endurance. With a focus on functional movements and progressive intensity, this program is perfect for anyone looking to elevate their fitness game. Get ready to feel stronger, more agile, and youthful as you embark on this transformative journey!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 reps
RPE 7
6
Dead Bug
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
RPE 8
2
Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
5
Farmer's Walk (Weighted)
4
20 reps
RPE 8
6
Bird Dog
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8.5
2
Deadlift (Dumbbell)
3
5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 8.5
4
Seated Row (Cable)
3
AMRAP
RPE 8.5
5
Farmer's Walk (Weighted)
3
20 reps
RPE 8.5
6
Hollow Hold
3
0.5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
2
15 reps
RPE 6
2
Deadlift (Dumbbell)
2
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 6
5
Farmer's Walk (Weighted)
2
30 reps
RPE 6
6
Side Plank
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Kettlebell Swing
4
5 reps
RPE 7
3
Dip (Assisted)
3
8 reps
RPE 7
4
Pull-Up (Assisted)
3
10+ reps
RPE 7
5
One Arm Overhead Carry with March
3
30 reps
RPE 6
6
Bird Dog
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
2
Kettlebell Swing
3
8 reps
RPE 8
3
Overhead Press (Machine)
4
5 reps
RPE 8
4
Pull-Up (Assisted)
4
6 reps
RPE 8
5
One Arm Overhead Carry with March
4
20 reps
RPE 6
6
Dead Bug
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 8.5
2
Kettlebell Swing
5
3 reps
RPE 8.5
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
AMRAP
RPE 10
5
One Arm Overhead Carry with March
3
20 reps
RPE 7
6
Side Plank
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 6
2
Kettlebell Swing
2
12 reps
RPE 6
3
Overhead Press (Machine)
2
10 reps
RPE 6
4
Pull-Up (Assisted)
2
12 reps
RPE 6
5
One Arm Overhead Carry with March
2
30 reps
RPE 6
6
Hollow Hold
2
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2
Kettlebell Swing
4
5 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
8 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 7
5
Prowler Push
3
30 reps
RPE 7
6
Side Plank
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Kettlebell Swing
3
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
5 reps
RPE 8
4
Kettlebell Clean and Press
4
6 reps
RPE 8
5
Prowler Push
4
20 reps
RPE 8
6
Wood Chop
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8.5
2
Kettlebell Swing
3
5 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
3
AMRAP
RPE 10
4
Kettlebell Clean and Press
3
10 reps
RPE 8.5
5
Prowler Push
3
20 reps
RPE 8.5
6
Bird Dog
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
2
15 reps
RPE 6
2
Kettlebell Swing
2
12 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
4
Kettlebell Clean and Press
2
10 reps
RPE 6
5
Prowler Push
2
30 reps
RPE 6
6
Wood Chop
2
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
@7
2
Deadlift (Dumbbell)
4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
@7
6
Dead Bug
3 Sets
10 Reps
@7
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
2
Kettlebell Swing
4 Sets
5 Reps
@7
3
Dip (Assisted)
3 Sets
8 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10+ Reps
@7
5
One Arm Overhead Carry with March
3 Sets
30 Reps
@6
6
Bird Dog
3 Sets
10 Reps
@7
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
@7
2
Kettlebell Swing
4 Sets
5 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7
4
Kettlebell Clean and Press
3 Sets
10 Reps
@7
5
Prowler Push
3 Sets
30 Reps
@7
6
Side Plank
3 Sets
0.5 mins
@7