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The Forever Young Program

by Paul C.

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
    Jun 28, 2025 06:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-
2
Kettlebell Swing
4
5 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Pull-Up (Assisted)
3
10+ reps
-
5
One Arm Overhead Carry with March
3
30 reps
-
6
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
2
Kettlebell Swing
3
8 reps
-
3
Overhead Press (Machine)
4
5 reps
-
4
Pull-Up (Assisted)
4
6 reps
-
5
One Arm Overhead Carry with March
4
20 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
5 reps
-
2
Kettlebell Swing
5
3 reps
-
3
Dip (Assisted)
3
AMRAP
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
One Arm Overhead Carry with March
3
20 reps
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
2
Kettlebell Swing
2
12 reps
-
3
Overhead Press (Machine)
2
10 reps
-
4
Pull-Up (Assisted)
2
12 reps
-
5
One Arm Overhead Carry with March
2
30 reps
-
6
Hollow Hold
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Kettlebell Swing
4
5 reps
-
3
Bent Over Row (Dumbbell)
3
8 reps
-
4
Kettlebell Clean and Press
3
10 reps
-
5
Prowler Push
3
30 reps
-
6
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Kettlebell Swing
3
8 reps
-
3
Bent Over Row (Dumbbell)
4
5 reps
-
4
Kettlebell Clean and Press
4
6 reps
-
5
Prowler Push
4
20 reps
-
6
Wood Chop
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
-
2
Kettlebell Swing
3
5 reps
-
3
Bent Over Row (Dumbbell)
3
AMRAP
-
4
Kettlebell Clean and Press
3
10 reps
-
5
Prowler Push
3
20 reps
-
6
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
2
15 reps
-
2
Kettlebell Swing
2
12 reps
-
3
Bent Over Row (Dumbbell)
2
10 reps
-
4
Kettlebell Clean and Press
2
10 reps
-
5
Prowler Push
2
30 reps
-
6
Wood Chop
2
10 reps
-
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
-
2
Kettlebell Swing
4 Sets
5 Reps
-
3
Dip (Assisted)
3 Sets
8 Reps
-
4
Pull-Up (Assisted)
3 Sets
10+ Reps
-
5
One Arm Overhead Carry with March
3 Sets
30 Reps
-
6
Bird Dog
3 Sets
10 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
-
2
Kettlebell Swing
4 Sets
5 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
4
Kettlebell Clean and Press
3 Sets
10 Reps
-
5
Prowler Push
3 Sets
30 Reps
-
6
Side Plank
3 Sets
0.5 mins
-